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
Keralan Vegetable + Coconut Curry
roasted new potatoes, sweet potatoes + courgettes in a tangy aromatic tomato, tamarind + coconut sauce with spinach, lentils + whole grain rice
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One serving of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™ read more |
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Diversity score = 13.0 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 | |
| 1 person | 379g |
| 2 people | 758g |
| cooking | microwave / oven |
Tomatoes (17%), Potatoes (12%), Green Peppers, SOYA Milk [Spring Water, SOYBEANS], Brown Rice (7%), Spinach (7%), Sweet Potatoes (5%), Lentils (4%) [Lentils, Water, Salt], Extra Virgin Olive Oil, Coconut Milk (3%) [Coconut, Water], Courgettes (3%), Red Quinoa, Tomato Puree (1%), Coriander, Lime Juice, Turmeric, Cumin Seeds, Coriander Seeds, Fenugreek Seeds, Tapioca Starch, Ginger, Salt, MUSTARD Seeds (MUSTARD), Paprika, Brown Sugar, Garam Masala [Ground Cinnamon, Dried Fenugreek Leaves, Ground Fennel Seeds, Cardamom, Black Pepper, Ground Nutmeg], Tamarind Paste (0.3%), Cumin Seeds, Fennel Seeds, Chilli, Curry Leaves
For allergens please see ingredients in bold.
this meal contains a FODMAP safe amount of tomatoes
this meal contains a FODMAP safe amount of lentils
this meal contains a FODMAP safe amount of beans
this meal contains a FODMAP safe amount of green pepper
this meal contains a FODMAP safe amount of sweet potato
this meal contains a FODMAP safe amount of courgette
read more about how we develop our Low FODMAP meals
| Typical Values | per 100g | per 379g |
|---|---|---|
| energy kJ | 429 | 1625 |
| energy kCal | 102 | 388 |
| fat g | 4 | 17 |
| of which saturates g | 1 | 4 |
| carbohydrates g | 12 | 46 |
| of which sugars g | 2 | 8 |
| fibre g | 2 | 8 |
| protein g | 2 | 9 |
| salt g | 0.4 | 1.7 |
Per Serving:
Vitamin A (ret eq)
670.8 ug
82.6% of RI
Vitamin C
54.6 mcg
66.2% of RI
Vitamin K
322.2 ug
434.2% of RI
Folates (B9)
61 ug
31.4% of RI
Phosphorus
250.14 mg
35.7% of RI
Manganese
1.5 mg
70.8% of RI
Selenium
19 ug
34.5% of RI
Potassium
898.2 mg
44.2% of RI
Sat Fat
4 g
20.4% of RI
RI = Reference Intake
Low Saturated Fat - Heart*
Low Sugar
Source of Fibre
Source of Vitamin C - Brain**, Immunity, Energy
High in Vitamin K - Bones, Blood
Source of Manganese - Bones, Energy
High in Vitamin A - Skin, Eye
*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!
This meal is not suitable for cooking from defrosted.
Contains garlic, mustard, soy.
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.
