Tomatoes are full of health-promoting nutrients including minerals, vitamins C and E, β-carotene, lutein and flavonoids such as quercetin[1]. It is an excellent source of the antioxidant lycopene (the red pigment in tomatoes) and studies have shown that tomato consumption is associated with a decreased risk of certain types of cancer, including breast cancer and prostate cancer, and cardiovascular diseases[2]. Certain variants such as the San Manzano tomato and cherry tomatoes are particularly high in lycopene[3].
Nothing beats fresh sun ripened tomatoes but cooking actually increases the bioavailability of lycopene. Keep the skins on as these are full of lycopene
Chickpea Masala Curry
red peppers chickpeas, green beans and broccoli in a rich, medium spiced sauce with short grain brown rice + red quinoa
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Diversity score = 12.25 of your 30 weekly plant types contributing to a more diverse gut microbiome read more |
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Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels. |
| vegan | |
| heat |
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| 1 person | 426g |
| 2 people | 852g |
| cooking | microwave / oven |
Chickpeas (16%) [Chickpeas, Salt], Tomatoes, Onions, Red Peppers (8%), Brown Rice (8%), Tofu [Water, SOYBEANS), Firming Agent: Calcium Sulphate], Edamame (SOYA)], Broccoli (4%), Green Beans (4%), Extra Virgin Olive Oil, Red Quinoa (1%), Tomato Puree, Ginger, Garlic, Lemon Juice, Turmeric, Cumin Seeds, Coriander Seeds, Fenugreek Seeds, Tapioca Starch, Coriander, Vegetable Stock [Carrot Juice Concentrate, Mushroom Concentrate, Onion Powder, Salt, Onion Juice Concentrate, Water, Ground Black Pepper ], MUSTARD Seeds, Garam Masala [Ground Cinnamon, Dried Fenugreek Leaves, Ground Fennel Seeds, Cardamom, Black Pepper, Ground Nutmeg], Crushed Dried Dates, Nigella Seeds, Salt, Paprika, Amchoor, Chilli
For allergens please see ingredients in bold.
| Typical Values | per 100g | per 426g |
|---|---|---|
| energy kJ | 473 | 2015 |
| energy kCal | 113 | 481 |
| fat g | 4 | 18 |
| of which saturates g | 0.6 | 2.6 |
| carbohydrates g | 13 | 55 |
| of which sugars g | 3 | 11 |
| fibre g | 3 | 14 |
| protein g | 4 | 18 |
| salt g | 0.4 | 1.7 |
Per Serving:
Vitamin A (ret eq)
183.2 ug
22.6% of RI
Vitamin C
89 mcg
108.1% of RI
Vitamin K
26.8 ug
36.2% of RI
Folates (B9)
137.2 ug
70.6% of RI
Phosphorus
353.58 mg
50.5% of RI
Manganese
2.1 mg
99.5% of RI
Selenium
11.1 ug
20.1% of RI
Potassium
988.3 mg
48.6% of RI
Sat Fat
2.6 g
13.3% of RI
RI = Reference Intake
Low Saturated Fat - Heart*
Source of Fibre
Source of Manganese - Bones, Energy
Low Sugar
Source of Vitamin C - Immunity, Brain**, Energy
Source of Protein - Bones, Muscles
*normal cholesterol levels
**normal psychological function
Microwave
1 Person
microwave 800W
1 Person
8 mins
Remove sleeve and pierce film. Cook for 4.5 mins. Stir sauce only, re-cover and cook for a further 3.5 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
microwave 800W
2 People
16.5 mins
Remove sleeve and pierce film. Cook for 9.5 mins. Stir sauce only, re-cover and cook for a further 7 mins. Rest for 2 mins, check piping hot & enjoy!
Oven
1 Person:
oven 195°C / 175°C Fan / Gas mark 5
1 Person
55 mins
Preheat oven. Remove sleeve and pierce film. Cook for 55 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!
2 People:
oven 195°C / 175°C Fan / Gas mark 5
2 People
65 mins
Preheat oven. Remove sleeve and pierce film. Cook for 65 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot & enjoy!
Microwave
Oven
Contains mustard, soy, onion, garlic.
Get in touch if you’d like to know more.
We use tree nuts in almost all our meals.
Please note that our kitchen does handle celery, milk, fish, mustard, tree nuts, sesame, soy, and sulphites. Please drop us an email to hello@fielddoctor.co.uk if you’d like to know more.
Keep frozen below -18C and do not refreeze if defrosted.
