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
3 Bean + Smoked Tofu Chilli
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Diversity score = 11 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 | 380g |
| 2 people | 760g |
| cooking | microwave / oven |
Water, Black Beans (15%), Broad Beans (95%), Brown Rice (8%), Onions, Smoked Tofu (7%) [Water, SOYA Beans, Firming Agent Nigari (Magnesium Chloride) ], Kidney Beans (5%), Tomatoes (53%), Extra Virgin Olive Oil, Red Peppers, Tomato Puree (3%), Garlic, Red Quinoa (2%), Coriander, Paprika, Gluten Free Tamari SOY Sauce ( [SOYA Beans (49%), Water, Salt, Distilled Alcohol, Koji Seed (Aspergillus Oryzae)], Vegetable Stock [Carrot Juice Concentrate, Mushroom Concentrate (Mushroom Juice Concentrate, Salt), Onion Powder, Salt, Onion Juice Concentrate, Water, Ground Black Pepper ], Tapioca Starch, Crushed Dried Dates, Cumin Seeds, Salt, Chilli, Ground Cinnamon, Dried Oregano
For allergens please see ingredients in bold.
| Typical Values | per 100g | per 380g |
|---|---|---|
| energy kJ | 531.32 | 2019 |
| energy kCal | 126.84 | 482 |
| fat g | 4.47 | 17 |
| of which saturates g | 0.66 | 2.5 |
| carbohydrates g | 15.00 | 57 |
| of which sugars g | 2.39 | 9.1 |
| fibre g | 3.68 | 14 |
| protein g | 4.74 | 18 |
| salt g | 0.39 | 1.5 |
Per Serving:
Vitamin A (ret eq)
243.2 ug
30% of RI
Vitamin C
19.4 mcg
23.5% of RI
Vitamin K
27 ug
36.4% of RI
Folates (B9)
122.4 ug
62.9% of RI
Phosphorus
330.6 mg
47.2% of RI
Manganese
1.9 mg
87% of RI
Potassium
832.2 mg
40.9% of RI
Sat Fat
2.5 g
12.8% of RI
RI = Reference Intake
Low Saturated Fat - Heart*
Source of Fibre
Source of Folic Acid - Brain**, Energy, Immunity
Low Sugar
Source of Protein - Muscles
Source of Manganese - Bones
2 of 5 a day - Diversity
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
16 mins
Remove sleeve and pierce film. Cook for 8 mins. Stir sauce only, re-cover and cook for a further 8 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 5
60 mins
Preheat oven. Remove sleeve and pierce film. Cook for 60 mins, ideally on a flat baking tray, and then stir sauce only. 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.
