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 (Low FODMAP)
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 = 14.0 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 | 371g |
| 2 people | 720g |
| cooking | microwave / oven |
Chopped Tomato (11.1%), Carrot, Short Grain Brown Rice (9.7%), Chickpeas (8.3%), Tofu [Water, SOY beans, Firming Agent: Calcium Sulphate], Aubergine (4.4%), Extra Virgin Olive Oil, Green Pepper (3.9%), Red Quinoa (3.3%), Red Pepper (2.8%), Spinach (2.8%), Kalamata Olives [olives, water, salt, red wine vinegar, extra virgin olive oil] (1.9%), Tomato Puree [tomato], Lemon Juice, Persian Spice Mix, Tapioca Starch, Coriander, Chive, Sweet Noble Paprika, Tamari [water, SOYA beans, sea salt], Parsley Flat, Lemon Zest (0.3%), Vegetable Stock Paste [Carrot Concentrate, Mushroom Concentrate, Onion Powder, Salt, Onion Juice, Water, Black Pepper], Sea Salt
For allergens please see ingredients in bold.
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 371g |
|---|---|---|
| energy kJ | 488 | 1810 |
| energy kCal | 117 | 433 |
| fat g | 5 | 19 |
| of which saturates g | 0.7 | 2.6 |
| carbohydrates g | 13 | 47 |
| of which sugars g | 2 | 8 |
| fibre g | 3 | 10 |
| protein g | 4 | 13 |
| salt g | 0.5 | 1.7 |
Per Serving:
Vitamin A (ret eq)
1179.8 ug
145.3% of RI
Vitamin C
39 mcg
47.3% of RI
Vitamin K
196.6 ug
265% of RI
Folates (B9)
52.3 ug
26.9% of RI
Phosphorus
259.7 mg
37.1% of RI
Manganese
1.8 mg
84.9% of RI
Selenium
16.3 ug
29.7% of RI
Potassium
771.7 mg
38% of RI
Sat Fat
2.6 g
13.3% 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
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
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.
