Tomato Toast
Global • Eggetarian
How to Make Tomato Toast (Traditional & Healthy Version)
Tomato Toast, locally known as Tamatar Toast, is a delicious and wholesome Indian snack that beautifully combines juicy tomatoes with spiced masala on crisp, golden bread. While the concept of toast is universal, Indian-style Tomato Toast is unique in its use of vibrant spices, fresh coriander, and green chilies, making it a favorite in homes across the country. It is often enjoyed as a quick breakfast or evening snack, especially during monsoon when cravings for something warm and comforting are high. In Indian households, Tomato Toast is often made on a tawa (griddle), giving it a rustic, homely flavor. The topping is reminiscent of tomato bhaji with onions, capsicum, and a hint of garam masala, spread generously over whole grain bread or pav. This dish is not only packed with flavor but also visually appealing, thanks to the bright red tomatoes and fresh herbs. Light on calories and high in nutrition, it’s an ideal choice for health-conscious individuals looking for a satisfying snack without guilt. Whether served during tea time, at school tiffins, or as a festive breakfast on Holi or Raksha Bandhan, Tomato Toast holds a special place in Indian culinary traditions.
Ingredients(for 2 slices of Indian-style Tomato Toast)
- 4 slices Whole wheat bread (atta bread preferred)
- 2 medium Tomatoes (finely chopped (tamatar))
- 1 small Onion (finely chopped (pyaz))
- 1/2 small Green capsicum (finely chopped (shimla mirch)) - optional
- 1 Green chili (finely chopped (hari mirch)) - optional
- 2 tbsp Fresh coriander leaves (finely chopped (dhaniya))
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Red chili powder (lal mirch)
- 1/4 tsp Turmeric powder (haldi)
- 1/4 tsp Garam masala (optional for extra flavor) - optional
- to taste Salt (namak)
- 1.5 tsp Olive oil or mustard oil (sarson ka tel for authentic flavor)
Instructions
- 1
Heat 1 tsp oil on a tawa (griddle). Add cumin seeds and let them splutter.
2 minutes
Ensure tawa is medium hot for even roasting.
- 2
Add chopped onion and sauté until translucent. Stir in green chili and capsicum, sauté for 2 minutes.
4 minutes
For milder flavor, skip green chili.
- 3
Add chopped tomatoes, turmeric, red chili powder, salt, and garam masala (if using). Cook till tomatoes are soft and the mixture thickens.
6 minutes
Mash tomatoes for a smoother spread.
- 4
Mix in fresh coriander leaves. Turn off heat and let mixture cool slightly.
2 minutes
More dhaniya boosts freshness.
Why This Dish is Healthy
This Indian Tomato Toast recipe is healthy because it uses whole wheat (atta) bread for complex carbs, minimal healthy oil, and fresh vegetables for vitamins and minerals. With no processed ingredients and plenty of fiber, it supports weight management and digestive health. The spices not only enhance flavor but also contribute to wellness, making it a wholesome choice for any meal. Ideal for calorie counters, it satisfies hunger without excess calories.
Tomato Toast is rich in dietary fiber from whole wheat bread and packed with vitamins A and C from fresh tomatoes and capsicum. Onions and coriander add antioxidants, while cumin seeds aid digestion. The use of minimal oil keeps fat content low, and the absence of cheese or butter makes it heart-healthy. This snack provides moderate complex carbohydrates and plant-based protein, making it ideal for balanced nutrition. The addition of green chilies boosts metabolism, while turmeric offers anti-inflammatory benefits.
Pro Tips
- 💡Tip 1: Use ripe, desi tomatoes for the best tangy flavor.
- 💡Tip 2: Always toast bread on a tawa for authentic taste and texture.
- 💡Tip 3: Add grated carrot or beetroot to the tomato mix for extra nutrition and color.
Storage & Serving
Best enjoyed fresh. You can prepare the tomato mixture in advance and refrigerate for up to 24 hours. Toast bread just before serving for crispness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
