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                Load image into Gallery viewer, Moroccan Chickpea Tagine (Low FODMAP)

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

    Diversity score = 14.0 of your 30 weekly plant types contributing to a more diverse gut microbiome read more
    Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.
    health benefits:
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    muscles
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    bones
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    psychological function
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    immunity
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    energy
    nutrients:
    more info
    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 Valuesper 100gper 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
    <p>Preferred Method<br>1 Person</p><p>Microwave 800W<br>4.5 mins&nbsp;<br>Remove sleeve and pierce film. Cook for 2.5 mins.&nbsp;Stir sauce only, re-cover and cook for a further 2 mins. Rest for 2 mins, check piping hot &amp; enjoy!&nbsp;</p><p>&nbsp;</p><p>Preferred Method<br>2 People</p><p>Microwave 800W<br>8.5 mins&nbsp;<br>Remove sleeve and pierce film. Cook for 4.5 mins.&nbsp;Stir sauce only, re-cover and cook for a further 4 mins. Rest for 2 mins, check piping hot &amp; enjoy!&nbsp;</p>

    Oven
    <p>Oven 195°C / 175°C Fan / Gas mark 5<br>1 Person</p><p>28 mins&nbsp;<br>Preheat oven. Remove sleeve and pierce film. Cook for 28 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot &amp; enjoy!</p><p>&nbsp;</p><p>Oven 195°C / 175°C Fan / Gas mark 5<br>2 People</p><p>35 mins&nbsp;<br>Preheat oven. Remove sleeve and pierce film. Cook for 35 mins, ideally on a flat baking tray, and then stir sauce only. Rest for 2 mins, check piping hot &amp; enjoy!</p>

    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.  

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