eCook Meal
Soy-glazed Ostrich Mince Bowl
with a cucumber salsa
A so-good, soy-glazed ostrich mince dish that, despite its deeply layered flavours, is surprisingly light on calories. Every forkful balances fresh, creamy & savoury, with a clever combination of jasmine rice, loaded with edamame beans, browned mince dotted with spring onion, plus a zesty cucumber & bell pepper medley. Served with fresh coriander & dollops of yoghurt.
Serving guide
Choose your portion size.
LOADED RICE
Place the rice in a pot with 100ml [200ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork, add the edamame beans, and cover.
MMMINCE
Place a pan over medium-high heat. When hot, add the mince, lightly coat with cooking spray or oil (optional), and work quickly to break it up as it starts to cook. Fry until browned, 3-4 minutes (shifting occasionally). Add the spring onion and the soy sauce. Fry until fragrant, 1-2 minutes. Remove from the heat and set aside.
VEGGIE MEDLEY
In a mixing bowl, combine the Cucumber, pepper, lemon juice, and seasoning.
BOWL 'EM OVER
Bowl up the rice and top with the glazed mince and the dressed veg. Dollop over the yoghurt. Garnish with pickled ginger (to taste) and coriander. Looking good, dig in!
LOADED RICE
Place the rice in a pot with 100ml [200ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork, add the edamame beans, and cover.
MMMINCE
Place a pan over medium-high heat. When hot, add the mince, lightly coat with cooking spray or oil (optional), and work quickly to break it up as it starts to cook. Fry until browned, 3-4 minutes (shifting occasionally). Add the spring onion and the soy sauce. Fry until fragrant, 1-2 minutes. Remove from the heat and set aside.
VEGGIE MEDLEY
In a mixing bowl, combine the Cucumber, pepper, lemon juice, and seasoning.
BOWL 'EM OVER
Bowl up the rice and top with the glazed mince and the dressed veg. Dollop over the yoghurt. Garnish with pickled ginger (to taste) and coriander. Looking good, dig in!
LOADED RICE
Place the rice in a pot with 300ml [400ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork, add the edamame beans, and cover.
MMMINCE
Place a pan over medium-high heat. When hot, add the mince, lightly coat with cooking spray or oil (optional), and work quickly to break it up as it starts to cook. Fry until browned, 5-6 minutes (shifting occasionally). Add the spring onion and the soy sauce. Fry until fragrant, 1-2 minutes. Remove from the heat and set aside.
VEGGIE MEDLEY
In a mixing bowl, combine the Cucumber, pepper, lemon juice, and seasoning.
BOWL 'EM OVER
Bowl up the rice and top with the glazed mince and the dressed veg. Dollop over the yoghurt. Garnish with pickled ginger (to taste) and coriander. Looking good, dig in!
LOADED RICE
Place the rice in a pot with 300ml [400ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork, add the edamame beans, and cover.
MMMINCE
Place a pan over medium-high heat. When hot, add the mince, lightly coat with cooking spray or oil (optional), and work quickly to break it up as it starts to cook. Fry until browned, 5-6 minutes (shifting occasionally). Add the spring onion and the soy sauce. Fry until fragrant, 1-2 minutes. Remove from the heat and set aside.
VEGGIE MEDLEY
In a mixing bowl, combine the Cucumber, pepper, lemon juice, and seasoning.
BOWL 'EM OVER
Bowl up the rice and top with the glazed mince and the dressed veg. Dollop over the yoghurt. Garnish with pickled ginger (to taste) and coriander. Looking good, dig in!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R253.81
for 4 servings · R63.45 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Spring Onions needs 2Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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Lemon Juice needs 80 mlLemon Juice 500 ml 500 ml at R31.99 · 16% of packR5.12
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Edamame Beans needs 160 gFrozen Edamame Beans in Pod 500 g 500 g at R89.99 · 32% of packR28.80
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Bell Peppers needs 2Green Pepper R18.99 · whole pack (size can't be divided)R18.99
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Fresh Coriander needs 10 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 1% of packR1.65
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Low Fat Plain Yoghurt needs 160 mlAyrshire Low Fat Black Cherry Drinking Yoghurt 300 ml 300 ml at R21.99 · 53% of packR11.73
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Cucumber needs 400 gMini Cucumbers 350 g 350 g at R31.99 · 1.14× packR36.56
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Jasmine Rice needs 120 mlFully Cooked Coconut Jasmine Rice 250 g R43.99 · whole pack (size can't be divided)R43.99
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Free-range Ostrich Mince needs 600 gExtra Lean Ostrich Mince 500 g 500 g at R79.99 · 1.20× packR95.99
Not in the Woolies basket — source these elsewhere:
- Pickled Ginger
- Low Sodium Soy Sauce
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Soy-glazed Ostrich Mince Bowl?
The preparation time for Soy-glazed Ostrich Mince Bowl with a cucumber salsa is between 15 and 35 minutes.
What is the total time required to make Soy-glazed Ostrich Mince Bowl with a cucumber salsa?
The total time required to make Soy-glazed Ostrich Mince Bowl with a cucumber salsa is between 30 and 50 minutes.
How many servings does Soy-glazed Ostrich Mince Bowl provide?
4 servings
What are the main ingredients in Soy-glazed Ostrich Mince Bowl?
Bell Pepper, Bell Peppers, Cucumber, Edamame Beans, Free-range Ostrich Mince, Fresh Coriander, Jasmine Rice, Lemon Juice, Low Fat Plain Yoghurt, Low-Sodium Soy Sauce, Pickled Ginger, Spring Onion, Spring Onions
What is the nutritional information of Soy-glazed Ostrich Mince Bowl?
Calories: 488, Carbs: 43 grams, Fat: grams, Protein: 42 grams, Sugar: 7 grams, Salt: 975 grams
How do I prepare Soy-glazed Ostrich Mince Bowl?
BOWL 'EM OVER: Bowl up the rice and top with the glazed mince and the dressed veg. Dollop over the yoghurt. Garnish with pickled ginger (to taste) and coriander. Looking good, dig in! VEGGIE MEDLEY: In a mixing bowl, combine the cucumber, pepper, lemon juice, and seasoning. MMMINCE: Place a pan over medium-high heat. When hot, add the mince, lightly coat with cooking spray or oil (optional), and work quickly to break it up as it starts to cook. Fry until browned, 3-4 minutes (shifting occasionally). Add the spring onion and the soy sauce. Fry until fragrant, 1-2 minutes. Remove from the heat and set aside. LOADED RICE: Place the rice in a pot with 100ml [200ml]|#7DA0D7 of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork, add the edamame beans, and cover.
What should be prepared from my kitchen to make Soy-glazed Ostrich Mince Bowl?
Bell Pepper, Bell Peppers, Cucumber, Edamame Beans, Free-range Ostrich Mince, Fresh Coriander, Jasmine Rice, Lemon Juice, Low Fat Plain Yoghurt, Low-Sodium Soy Sauce, Pickled Ginger, Spring Onion, Spring Onions
How many calories does Soy-glazed Ostrich Mince Bowl have?
488 calories
How much fat content does Soy-glazed Ostrich Mince Bowl have?
grams