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
Moroccan Chickpea Tagine
chickpeas in aromatic tomato sauce with black olives, aubergine, mixed peppers, spinach + lemon zest, topped with steamed whole grain rice, red quinoa
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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 = 12.0 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 | 360g |
| 2 people | 720g |
| cooking | microwave / oven |
Tomatoes (11%), Brown Rice (9%), Carrots, Chickpeas (8%) [Chickpeas, Salt], Aubergine (4%), Green Peppers (3%), Extra Virgin Olive Oil, Tempeh [SOY Bean, Starter Culture (Rhizopus Culture, Rice, SOY), Calcium Lactate], Quinoa (3%), Red Peppers (2%), Spinach (2%), Kalamata Olives (1%), Tomato Puree, Lemon Juice, Tapioca Starch, Coriander, Paprika, Parsley, Gluten Free Tamari SOY Sauce [Water, soybeans, sea salt], Lemon Zest (0.3), Dried Chives, Vegetable Stock [Carrot Juice Concentrate, Mushroom Juice Concentrate, Salt, Onion Powder, Onion Juice Concentrate, Water, Ground Black Pepper], Cardamom, Cumin Seeds, Ground Cinnamon, Salt
For allergens please see ingredients in bold.
this meal contains a FODMAP safe amount of tomatoes
this meal contains a FODMAP safe amount of peas
this meal contains a FODMAP safe amount of chickpeas
this meal contains a FODMAP safe amount of beans
this meal contains a FODMAP safe amount of red pepper
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 360g |
|---|---|---|
| energy kJ | 501 | 1804 |
| energy kCal | 120 | 431 |
| fat g | 5 | 18 |
| of which saturates g | 0.7 | 2.4 |
| carbohydrates g | 13 | 48 |
| of which sugars g | 3 | 9 |
| fibre g | 3 | 11 |
| protein g | 3 | 12 |
| salt g | 0.5 | 1.7 |
Per Serving:
Vitamin A (ret eq)
1144.8 ug
141% of RI
Vitamin C
37.8 mcg
45.9% of RI
Vitamin K
190.8 ug
257.1% of RI
Folates (B9)
50.8 ug
26.1% of RI
Phosphorus
252 mg
36% of RI
Manganese
1.8 mg
82.4% of RI
Selenium
15.8 ug
28.8% of RI
Potassium
748.8 mg
36.8% of RI
Sat Fat
2.4 g
12.2% of RI
RI = Reference Intake
Low Saturated Fat - Heart*
Source of Fibre
High in Vitamin K - Bones, Blood
High in Vitamin A - Immunity
Source of Manganese - Bones, Energy
Source of Protein - Muscles
*normal cholesterol levels
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 soy, 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.
