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
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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 = 13.5 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 | 385g |
| 2 people | 770g |
| cooking | microwave / oven |
Keralan Curry Sauce (49%) [Tomatoes (38%), Water, Green Peppers, Organic ALMOND Dairy Free milk Alternative [Water, ALMONDS, Sea Salt], Ginger (7.2%), Coconut Milk (56%), Tomato Puree (3%), Lime Juice, Ground Turmeric Spice Blend [Turmeric, Cumin, Coriander, Fenugreek], Tapioca Starch, Salt, Brown Sugar, Tamarind Paste (0.5%), Paprika, MUSTARD Seeds, Garam Masala [Cumin Seeds, Fennel Seeds, Red Chilli Peppers, Curry Leaves], Roasted Sweet Potato + Potato (11%) [Potatoes (100g of Potatoes per 100g), Sweet Potatoes (45%), Extra Virgin Olive Oil], Water, Brown Rice (9%), Spinach (9%), Lentils (4%), Courgettes (4%), BRAZIL Nuts (1%) (BRAZIL NUTS), Coriander
For allergens please see ingredients in bold.
Typical Values per 100g per serving (385g) energy (kJ) 409 1574 energy (kcal) 97 374 fat (g) 3.2 12.3 of which saturates (g) 1 3.9 carbohydrates (g) 13 50 of which sugars 2.3 8.9 fibre (g) 2.2 8.5 protein (g) 2.6 10 salt (g) 0.37 1.4 vitamin A (ug) 126 485.1 16% of RI 60% of RI vitamin K (ug) 41 158 55% of RI 210% of RI vitamin C (mcg) 19.1 73.5 24% of RI 92% of RI manganese (mcg) 0.56 2.2 28% of RI 108% of RI Sat Fat (g) 1.4 5.4 27% of RI
RI = Reference Intake
LOW SATURATED FAT
LOW SUGAR
SOURCE OF FIBRE
SOURCE OF VITAMIN A _ Immunity, Skin
SOURCE OF VITAMIN C – Brain, Immunity, Energy
HIGH IN VITAMIN K – Bones
SOURCE OF MANGANESE – Bones
2 OF 5 A DAY – Diversity
Microwave
1 Person
preferred method
Microwave 800W 8 mins
Remove sleeve and pierce film. Cook for 4.5 mins. Stir sauce, re-cover and cook for a further 3.5 mins. Rest for 2 mins, check piping hot & enjoy!
2 People
preferred method
Microwave 800W 16.5 mins
Remove sleeve and pierce film. Cook for 9.5 mins. Stir, 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 4 - 55 mins
Preheat oven. Remove sleeve and pierce film. Cook for 55 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!
2 People: Oven 195°C / 175°C Fan / Gas mark 4 - 65 mins
Preheat oven. Remove sleeve and pierce film. Cook for 65 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!
This meal is not suitable for cooking from defrosted.
Contains tree nuts, mustard.
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.
