eCook Meal
Ostrich Fillet & Tabbouleh
with dried apricots, sunflower seeds & fresh parsley
Traditionally served as part of a mezze course in the Middle East, similar to Italian antipasti or Spanish tapas, we’re turning tabbouleh into the herbaceous and fresh base of this main course. Featuring zesty lemon juice, peppery parsley, sweet dried apricots, & tangy baby tomatoes. Topped with buttery slices of ostrich.
Serving guide
Choose your portion size.
BULGUR WHEAT
Boil the kettle. Place the bulgur wheat in a pot with 200ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 6-8 minutes. Drain, if necessary, fluff with a fork, and set aside. Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
BROWNED Ostrich
Return the pan to medium-high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, baste with a knob of butter and the NOMU rub. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
TASTY TABBOULEH
In a salad bowl, combine the lemon juice, a drizzle of olive oil, a sweetener (to taste), and seasoning. Toss through the cooked bulgur, the halved tomato, the chopped Parsley, ¾ of the sliced spring onion (to taste), the chopped dried apricots, and the toasted sunflower seeds.
MOROCCAN MEAL
Plate up the herby tabbouleh. Top with the Ostrich slices and drizzle over any pan juices. Sprinkle over the remaining spring onion. Dig in, Chef!
BULGUR WHEAT
Boil the kettle. Place the bulgur wheat in a pot with 400ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 6-8 minutes. Drain, if necessary, fluff with a fork, and set aside. Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
BROWNED Ostrich
Return the pan to medium-high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, baste with a knob of butter and the NOMU rub. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
TASTY TABBOULEH
In a salad bowl, combine the lemon juice, a drizzle of olive oil, a sweetener (to taste), and seasoning. Toss through the cooked bulgur, the halved tomato, the chopped Parsley, ¾ of the sliced spring onion (to taste), the chopped dried apricots, and the toasted sunflower seeds.
MOROCCAN MEAL
Plate up the herby tabbouleh. Top with the Ostrich slices and drizzle over any pan juices. Sprinkle over the remaining spring onion. Dig in, Chef!
BULGUR WHEAT
Boil the kettle. Place the bulgur wheat in a pot with 600ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 8-10 minutes. Drain, if necessary, fluff with a fork, and set aside. Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
BROWNED Ostrich
Return the pan to medium-high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, baste with a knob of butter and the NOMU rub. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
TASTY TABBOULEH
In a salad bowl, combine the lemon juice, a drizzle of olive oil, a sweetener (to taste), and seasoning. Toss through the cooked bulgur, the halved tomato, the chopped Parsley, ¾ of the sliced spring onion (to taste), the chopped dried apricots, and the toasted sunflower seeds.
MOROCCAN MEAL
Plate up the herby tabbouleh. Top with the Ostrich slices and drizzle over any pan juices. Sprinkle over the remaining spring onion. Dig in, Chef!
BULGUR WHEAT
Boil the kettle. Place the bulgur wheat in a pot with 800ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 8-10 minutes. Drain, if necessary, fluff with a fork, and set aside. Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
BROWNED Ostrich
Return the pan to medium-high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, baste with a knob of butter and the NOMU rub. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
TASTY TABBOULEH
In a salad bowl, combine the lemon juice, a drizzle of olive oil, a sweetener (to taste), and seasoning. Toss through the cooked bulgur, the halved tomato, the chopped Parsley, ¾ of the sliced spring onion (to taste), the chopped dried apricots, and the toasted sunflower seeds.
MOROCCAN MEAL
Plate up the herby tabbouleh. Top with the Ostrich slices and drizzle over any pan juices. Sprinkle over the remaining spring onion. Dig in, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R164.56
for 4 servings · R41.14 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Lemon Juice needs 60 mlLemon Juice 500 ml 500 ml at R29.99 · 12% of packR3.60
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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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Fresh Parsley needs 40 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 27% of packR15.20
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Bulgur Wheat needs 400 mlBulgur Wheat 500 g R39.99 · whole pack (size can't be divided)R39.99
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Free-range Ostrich Fillet needs 600 gOstrich Cubes 500 g 500 g at R75.99 · 1.20× packR91.19
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Sunflower Seeds needs 20 gSunflower Seeds 250 g 250 g at R44.99 · 8% of packR3.60
Not in the Woolies basket — source these elsewhere:
- NOMU Moroccan Rub
- Dried Apricots
- Baby Tomatoes
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Ostrich Fillet & Tabbouleh?
The preparation time for Ostrich Fillet & Tabbouleh with dried apricots, sunflower seeds & fresh parsley is between 15 and 20 minutes.
What is the total time required to make Ostrich Fillet & Tabbouleh with dried apricots, sunflower seeds & fresh parsley?
The total time required to make Ostrich Fillet & Tabbouleh with dried apricots, sunflower seeds & fresh parsley is between 20 and 25 minutes.
How many servings does Ostrich Fillet & Tabbouleh provide?
4 servings
What are the main ingredients in Ostrich Fillet & Tabbouleh?
Baby Tomato, Bulgur Wheat, Dried Apricot, Lemon Juice, NOMU Moroccan Rub, Ostrich, Parsley, Spring Onion, Sunflower Seeds
What is the nutritional information of Ostrich Fillet & Tabbouleh?
Calories: 601, Carbs: 87 grams, Fat: grams, Protein: 46.5 grams, Sugar: 13.1 grams, Salt: 534 grams
How do I prepare Ostrich Fillet & Tabbouleh?
MOROCCAN MEAL: Plate up the herby tabbouleh. Top with the ostrich slices and drizzle over any pan juices. Sprinkle over the remaining spring onion. Dig in, Chef! TASTY TABBOULEH: In a salad bowl, combine the lemon juice, a drizzle of olive oil, a sweetener (to taste), and seasoning. Toss through the cooked bulgur, the halved tomato, the chopped parsley, ¾ of the sliced spring onion (to taste), the chopped dried apricots, and the toasted sunflower seeds. BULGUR WHEAT: Boil the kettle. Place the bulgur wheat in a pot with 400ml of boiling water, a drizzle of oil, and seasoning. Simmer until cooked through, 6-8 minutes. Drain, if necessary, fluff with a fork, and set aside. Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside. BROWNED OSTRICH: Return the pan to medium-high heat with a drizzle of oil. Pat the ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, baste with a knob of butter and the NOMU rub. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
What should be prepared from my kitchen to make Ostrich Fillet & Tabbouleh?
Baby Tomato, Bulgur Wheat, Dried Apricot, Lemon Juice, NOMU Moroccan Rub, Ostrich, Parsley, Spring Onion, Sunflower Seeds
How many calories does Ostrich Fillet & Tabbouleh have?
601 calories
How much fat content does Ostrich Fillet & Tabbouleh have?
grams