What are the main ingredients in Ostrich Soul Bowl?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel, Butter (optional)

What is the nutritional information of Ostrich Soul Bowl?

Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams

How do I prepare Ostrich Soul Bowl?

SWEET ROAST BUTTERNUT: Preheat the oven to 200°C. Spread out the butternut chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp, shifting halfway. SEEDS & DRESSING: Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the red pesto with 2 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency and set aside for serving. COSY COUSCOUS: When the butternut reaches the halfway mark, boil the kettle. Using a shallow bowl, submerge the couscous and stock in 250ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 7-10 minutes. Once cooked, fluff up with the fork. SAUTÉ THE SPINACH: Return the pan to a medium heat with a drizzle of oil or knob of butter. When hot, sauté the shredded spinach for 3-5 minutes until wilted. Remove from the pan on completion. When the couscous is cooked, stir through the wilted spinach. Cover to keep warm and set aside for serving. OREGANO-INFUSED OSTRICH: Drain any liquid from the ostrich goulash and pat dry with some paper towel. Return the pan to a high heat with another drizzle of oil or knob of butter. When hot, brown the ostrich for 2-4 minutes, shifting occasionally. Add the chopped oregano, season, and fry for another minute until browned and cooked through. On completion, remove from the heat and allow to rest in the pan for 5 minutes before serving. A BOWL TO WARM YOUR SOUL!: Make a warm bed of spinach and couscous and scatter over the roast butternut. Pop the juicy ostrich on top and drizzle with the red pesto dressing. Crumble over the drained feta and garnish with the toasted sunflower seeds. Look at you go, Chef!

What should be prepared from my kitchen to make Ostrich Soul Bowl?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel, Butter (optional)

Ostrich Soul Bowl

Name: Ostrich Soul Bowl
Prep time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: Oil (cooking, olive or coconut); Salt & Pepper; Water; Paper Towel; Butter (optional)

Soothe your soul from the stresses of the week with succulent ostrich pieces, pan-fried with fresh oregano and scattered over a feel-good jumble of whole wheat couscous, roast butternut, creamy feta, and red pesto dressing.

Ostrich Soul Bowl

with roast butternut, red pepper pesto & Danish-style feta

Hands on Time: 20 - 35 minutes

Overall Time: 35 - 50 minutes

Download the Recipe for 2

Ingredients:

Butternut
Danish-style Feta
Fresh Oregano
Ostrich
Ostrich Goulash
Pesto Princess Red Pesto
Spinach
Sunflower Seeds
Vegetable Stock
Whole Wheat Couscous

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Water
Paper Towel
Butter (optional)

Serves 1

SWEET ROAST BUTTERNUT
Preheat the oven to 200°C. Spread out the butternut chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp, shifting halfway.
SEEDS & DRESSING
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the red pesto with 1 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency and set aside for serving.
COSY COUSCOUS
When the butternut reaches the halfway mark, boil the kettle. Using a shallow bowl, submerge the couscous and stock in 125ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 7-10 minutes. Once cooked, fluff up with the fork.
SAUTÉ THE SPINACH
Return the pan to a medium heat with a drizzle of oil or knob of butter. When hot, sauté the shredded spinach for 2-4 minutes until wilted. Remove from the pan on completion. When the couscous is cooked, stir through the wilted spinach. Cover to keep warm and set aside for serving.
OREGANO-INFUSED OSTRICH
Drain any liquid from the ostrich goulash and pat dry with some paper towel. Return the pan to a high heat with another drizzle of oil or knob of butter. When hot, brown the ostrich for 2-4 minutes, shifting occasionally. Add the chopped oregano, season, and fry for another minute until browned and cooked through. On completion, remove from the heat and allow to rest in the pan for 5 minutes before serving.
A BOWL TO WARM YOUR SOUL!
Make a warm bed of spinach and couscous and scatter over the roast butternut. Pop the juicy ostrich on top and drizzle with the red pesto dressing. Crumble over the drained feta and garnish with the toasted sunflower seeds. Look at you go, Chef!

Butternut - 250g
Sunflower Seeds - 10g
Pesto Princess Red Pesto - 30ml
Whole Wheat Couscous - 100ml
Vegetable Stock - 5ml
Spinach - 50g
Ostrich Goulash - 150g
Fresh Oregano - 3g
Danish-Style Feta - 40g

Download the Recipe

Serves 2

SWEET ROAST BUTTERNUT
Preheat the oven to 200°C. Spread out the butternut chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp, shifting halfway.
SEEDS & DRESSING
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the red pesto with 2 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency and set aside for serving.
COSY COUSCOUS
When the butternut reaches the halfway mark, boil the kettle. Using a shallow bowl, submerge the couscous and stock in 250ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 7-10 minutes. Once cooked, fluff up with the fork.
SAUTÉ THE SPINACH
Return the pan to a medium heat with a drizzle of oil or knob of butter. When hot, sauté the shredded spinach for 3-5 minutes until wilted. Remove from the pan on completion. When the couscous is cooked, stir through the wilted spinach. Cover to keep warm and set aside for serving.
OREGANO-INFUSED OSTRICH
Drain any liquid from the ostrich goulash and pat dry with some paper towel. Return the pan to a high heat with another drizzle of oil or knob of butter. When hot, brown the ostrich for 2-4 minutes, shifting occasionally. Add the chopped oregano, season, and fry for another minute until browned and cooked through. On completion, remove from the heat and allow to rest in the pan for 5 minutes before serving.
A BOWL TO WARM YOUR SOUL!
Make a warm bed of spinach and couscous and scatter over the roast butternut. Pop the juicy ostrich on top and drizzle with the red pesto dressing. Crumble over the drained feta and garnish with the toasted sunflower seeds. Look at you go, Chef!

Butternut - 500g
Sunflower Seeds - 20g
Pesto Princess Red Pesto - 60ml
Whole Wheat Couscous - 200ml
Vegetable Stock - 10ml
Spinach - 100g
Ostrich Goulash - 300g
Fresh Oregano - 5g
Danish-Style Feta - 80g

Download the Recipe

Serves 3

SWEET ROAST BUTTERNUT
Preheat the oven to 200°C. Spread out the butternut chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp, shifting halfway.
SEEDS & DRESSING
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the red pesto with 2 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency and set aside for serving.
COSY COUSCOUS
When the butternut reaches the halfway mark, boil the kettle. Using a shallow bowl, submerge the couscous and stock in 250ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 7-10 minutes. Once cooked, fluff up with the fork.
SAUTÉ THE SPINACH
Return the pan to a medium heat with a drizzle of oil or knob of butter. When hot, sauté the shredded spinach for 3-5 minutes until wilted. Remove from the pan on completion. When the couscous is cooked, stir through the wilted spinach. Cover to keep warm and set aside for serving.
OREGANO-INFUSED OSTRICH
Drain any liquid from the ostrich goulash and pat dry with some paper towel. Return the pan to a high heat with another drizzle of oil or knob of butter. When hot, brown the ostrich for 2-4 minutes, shifting occasionally. Add the chopped oregano, season, and fry for another minute until browned and cooked through. On completion, remove from the heat and allow to rest in the pan for 5 minutes before serving.
A BOWL TO WARM YOUR SOUL!
Make a warm bed of spinach and couscous and scatter over the roast butternut. Pop the juicy ostrich on top and drizzle with the red pesto dressing. Crumble over the drained feta and garnish with the toasted sunflower seeds. Look at you go, Chef!

Butternut - 500g
Sunflower Seeds - 20g
Pesto Princess Red Pesto - 60ml
Whole Wheat Couscous - 200ml
Vegetable Stock - 10ml
Spinach - 100g
Ostrich Goulash - 300g
Fresh Oregano - 5g
Danish-Style Feta - 80g

Download the Recipe

Serves 4

SWEET ROAST BUTTERNUT
Preheat the oven to 200°C. Spread out the butternut chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and starting to crisp, shifting halfway.
SEEDS & DRESSING
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the red pesto with 3 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency and set aside for serving.
COSY COUSCOUS
When the butternut reaches the halfway mark, boil the kettle. Using a shallow bowl, submerge the couscous and stock in 500ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 7-10 minutes. Once cooked, fluff up with the fork.
SAUTÉ THE SPINACH
Return the pan to a medium heat with a drizzle of oil or knob of butter. When hot, sauté the shredded spinach for 5-7 minutes until wilted. Remove from the pan on completion. When the couscous is cooked, stir through the wilted spinach. Cover to keep warm and set aside for serving.
OREGANO-INFUSED OSTRICH
Drain any liquid from the ostrich goulash and pat dry with some paper towel. Return the pan to a high heat with another drizzle of oil or knob of butter. When hot, brown the ostrich for 4-6 minutes, shifting occasionally. Add the chopped oregano, season, and fry for another minute until browned and cooked through. On completion, remove from the heat and allow to rest in the pan for 5 minutes before serving.
A BOWL TO WARM YOUR SOUL!
Make a warm bed of spinach and couscous and scatter over the roast butternut. Pop the juicy ostrich on top and drizzle with the red pesto dressing. Crumble over the drained feta and garnish with the toasted sunflower seeds. Look at you go, Chef!