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
Bean + Smoked Tofu Chilli
kidney beans and smoked tofu in a rich spiced vegetable and tomato chilli sauce with a touch of smokey chipotle chilli, aromatic spices and coriander with a side of whole grain rice and red quinoa and topped with pumpkin seeds
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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 = 10.75 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 | 363g |
| 2 people | 726g |
| cooking | microwave / oven |
Water, Red Kidney Beans (17%), Tomatoes (11%), Brown Rice (9%), Smoked Tofu (8%) [Water, SOYA Beans, Firming Agent Nigari (Magnesium Chloride)], Carrots (8%), Green Peppers (8%), Extra Virgin Olive Oil, Tomato Puree (3%), Red Quinoa (2%), Pumpkin Seeds (1%), Coriander (1%), Chives, Gluten Free Tamari SOY Sauce ( [SOYA Beans (49%), Water, Salt, Distilled Alcohol, Koji Seed (Aspergillus Oryzae)], Paprika, Tapioca Starch, Brown Sugar, Cumin Seeds, Salt, Chilli (0.1%), Dried Oregano, Ground Cinnamon
For allergens please see ingredients in bold.
this meal contains a FODMAP safe amount of tomatoes
this meal contains a FODMAP safe amount of beans
this meal contains a FODMAP safe amount of green pepper
read more about how we develop our Low FODMAP meals
| Typical Values | per 100g | per 363g |
|---|---|---|
| energy kJ | 522 | 1894 |
| energy kCal | 125 | 452 |
| fat g | 5 | 18 |
| of which saturates g | 0.7 | 2.7 |
| carbohydrates g | 14 | 50 |
| of which sugars g | 2 | 9 |
| fibre g | 3 | 10 |
| protein g | 4 | 15 |
| salt g | 0.5 | 1.7 |
Per Serving:
Sat Fat
2.7 g
13.8% of RI
RI = Reference Intake
Low Saturated Fat - Heart*
Source of Fibre
High in Vitamin A - Skin, Eye
Low Sugar
Source of Protein - Bones, Muscles
Source of Manganese - Bones, Energy
*normal cholesterol levels
Microwave
1 Person
microwave 800W
8.5 mins
Remove sleeve and pierce film. Cook for 4.5 mins. Stir sauce only, re-cover and cook for a further 4 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
Microwave 800W 15 mins
Remove sleeve and pierce film. Cook for 10 mins. Stir, re-cover and cook for a further 5 mins. Rest for 2 mins, check piping hot & enjoy!
Oven
1 Person: oven 195°C / 175°C Fan / Gas mark 5
50 mins
Preheat oven. Remove sleeve and pierce film. Cook for 50 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 4 - 60 mins
Preheat oven. Remove sleeve and pierce film. Cook for 60 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!
Microwave
Oven
Contains 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.
