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
Sweet Potato + Spinach Korma
roasted sweet potato, spinach, aubergine and potato in a rich, creamy + aromatic coconut milk curry sauce with steamed whole grain rice and red quinoa. Low FODMAP.
| vegan | |
| 1 person | 399g |
| 2 people | 798g |
| cooking | microwave / oven |
Sweet Potatoes (14%), Potatoes (11%), SOYA Milk [Spring Water, SOYBEANS], Spinach (8%), Brown Rice (6%), Aubergine (6%), Carrots, Tomatoes, Coconut Milk (4%) [Coconut, Water], Extra Virgin Olive Oil, Quinoa (2%), Lemon Juice, Tomato Puree, Ginger, Tapioca Starch, Coriander, Pumpkin Seeds, Turmeric, Cumin Seeds, Coriander Seeds, Fenugreek Seeds, Brown Sugar, Garam Masala [Ground Cinnamon, Dried Fenugreek Leaves, Ground Fennel Seeds, Cardamom, Black Pepper, Ground Nutmeg], Salt, Cardamom, Ground Nutmeg, Saffron
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 sweet potato
read more about how we develop our Low FODMAP meals
| Typical Values | per 100g | per 389g |
|---|---|---|
| energy kJ | 546.27 | 2125 |
| energy kCal | 130.85 | 509 |
| fat g | 7.20 | 28 |
| of which saturates g | 1.52 | 5.9 |
| carbohydrates g | 12.85 | 50 |
| of which sugars g | 2.49 | 9.7 |
| fibre g | 2.49 | 9.7 |
| protein g | 2.57 | 10 |
| salt g | 0.44 | 1.7 |
Per Serving:
Vitamin A (ret eq)
1003.6 ug
123.6% of RI
Vitamin C
22.6 mcg
27.4% of RI
Vitamin K
272.3 ug
367% of RI
Folates (B9)
44 ug
22.6% of RI
Phosphorus
252.85 mg
36.1% of RI
Manganese
1.6 mg
72.7% of RI
Selenium
32.3 ug
58.7% of RI
Potassium
883 mg
43.4% of RI
RI = Reference Intake
Low Sugar
Source of Fibre
Source of Manganese - Bones, Energy
High in Vitamin A - Skin, Immunity, Eye
High in Vitamin K - Bones, Blood
Microwave
1 Person
microwave 800W
1 Person
9 mins
Remove sleeve and pierce film. Cook for 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
2 People
18 mins
Remove sleeve and pierce film. Cook for 10 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
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 garlic, 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.
