Roasted tofu & aubergine in a miso, soy and ginger teriyaki glaze with broccoli florets, whole leaf spinach, edamame, chives & red pepper mixed into a mixture of red quinoa & wholegrain rice and topped with toasted pumpkin seeds. Low fodmap

Recipe certified low FODMAP by Monash University
Dairy free
Gluten free
2 of 5 a day

Ingredients

Whole grain rice (19.7%), Smoked Tofu [Water, SOYA Beans, Nigari] (10.6%), Edamame (SOY bean) (10.6%), Aubergine (9.5%), Broccoli (9.3%), Red Quinoa (7.1%), Spinach (5.3%), Red Pepper (5.3%), Tamari [water, SOYA beans, sea salt] (2.4%), Ginger (1.3%), Pumpkin Seed (1.3%), White Miso [SOYA beans, cultured rice, sea salt, water] (1.1%), Chive (1.1%), Extra Virgin Olive Oil, Tapioca Starch, Brown Sugar, Red Wine Vinegar.

For allergens, see ingredients, in BOLD CAPITALS.

Manufactured on a site that handles FISH, SOY and MUSTARD.

This meal is not suitable for anyone with a garlic allergy. Whilst this meal does not contain garlic, Field Doctor uses low FODMAP garlic infused extra virgin olive oil (the garlic is strained out of the oil before used in cooking).

This meal is gluten free and suitable for coeliacs.

Heating instructions

Cooking from frozen:

Microwave

Microwave 800W 8.5 mins Remove sleeve and pierce film with a sharp knife. Cook for 5 mins. Stir, re-cover and cook for a further 3.5 mins  Rest for 2 mins, check piping hot & enjoy! 

Oven

oven 195°C / 175°C Fan / Gas mark 5 50 mins Preheat oven. Remove sleeve and pierce film. Cook for 50 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!

Cooking from defrosted:

Microwave
Preferred Method
Microwave 800W
4.5 mins
Remove sleeve and pierce film. Cook for 2.5 mins. Stir, re-cover and cook for a further 2 mins. Rest for 2 mins, check piping hot & enjoy!

Oven
Oven 195°C / 175°C Fan / Gas mark 5
25 mins
Preheat oven. Remove sleeve and pierce film. Cook for 25 mins, ideally on a flat baking tray, and then stir. Rest for 2 mins, check piping hot & enjoy!

Storage

Keep frozen below -18C and do not refreeze if defrosted.

Serving size: 377g

Typical Nutritional Values	Per 100g
ENERGY (kJ/Kcal)	536/128
Fat (g)	5.8
of which saturates	0.8
Carbohydrates (g)	13
of which sugars	4
Fibre (g)	2.4
Protein (g)	5.3
Salt (g)	0.5