eCook Meal
BEEF RUMP & TZATZIKI SLAW
with hemp seeds & roast sweet potato
A divine dish of tantalising beef rump, roast sweet potato, and minty, mayo-free slaw. But what really sends it flying off the health charts is that infamous, protein-packed superfood: hemp seeds!
Serving guide
Choose your portion size.
ROAST VEG
Preheat the oven to 200°C. Place the sweet potato chunks and Onion wedges on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until crispy and golden, shifting halfway.
TOASTED HEMP SEEDS
Place a nonstick pan over a medium heat with the hemp seeds. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them as they burn easily. Remove from the pan on completion and set aside to cool.
Tzatziki ME!
Place the shredded cabbage in a bowl with the Tzatziki and sliced mint (reserving some for garnish). Add 1 tsp of olive oil and the sliced chilli to taste. Season and toss to combine. Set aside until serving.
FRY THE RUMP
Return the pan to a medium-high heat with a drizzle of oil. Pat the steaks dry with some paper towel and season. When the pan is hot, sear the steak fat-side down for about 3-5 minutes until the fat is crispy. Then, cook each side for 2-4 minutes or until cooked to your preference. (The time this takes will depend on the thickness of the steak.) In the final 1-2 minutes, add a knob of butter and the Provencal Rub and use this to baste the steak. On completion, remove from the pan and set aside to rest for 5 minutes before slicing. Lightly season the slices.
TIME TO FEAST
Plate up the juicy rump slices and side with the roast sweet potato and Tzatziki slaw. Garnish with the toasted hemp seeds and remaining sliced mint.Sprinkle over some remaining fresh chilli, if you like. Delicious, Chef!
ROAST VEG
Preheat the oven to 200°C. Place the sweet potato chunks and Onion wedges on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until crispy and golden, shifting halfway.
TOASTED HEMP SEEDS
Place a nonstick pan over a medium heat with the hemp seeds. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them as they burn easily. Remove from the pan on completion and set aside to cool.
Tzatziki ME!
Place the shredded cabbage in a bowl with the Tzatziki and sliced mint (reserving some for garnish). Add 1 tbsp of olive oil and the sliced chilli to taste. Season and toss to combine. Set aside until serving.
FRY THE RUMP
Return the pan to a medium-high heat with a drizzle of oil. Pat the steak dry with some paper towel and season. When the pan is hot, sear the steak fat-side down for about 3-5 minutes until the fat is crispy. Then, cook each side for 2-4 minutes or until cooked to your preference. (The time this takes will depend on the thickness of the steak.) In the final 1-2 minutes, add a knob of butter and the Provencal Rub and use this to baste the steak. On completion, remove from the pan and set aside to rest for 5 minutes before slicing. Lightly season the slices.
TIME TO FEAST
Plate up the juicy rump slices and side with the roast sweet potato and Tzatziki slaw. Garnish with the toasted hemp seeds and remaining sliced mint.Sprinkle over some remaining fresh chilli, if you like. Delicious, Chef!
ROAST VEG
Preheat the oven to 200°C. Place the sweet potato chunks and Onion wedges on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until crispy and golden, shifting halfway.
TOASTED HEMP SEEDS
Place a nonstick pan over a medium heat with the hemp seeds. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them as they burn easily. Remove from the pan on completion and set aside to cool.
Tzatziki ME!
Place the shredded cabbage in a bowl with the Tzatziki and sliced mint (reserving some for garnish). Add 1 tbsp of olive oil and the sliced chilli to taste. Season and toss to combine. Set aside until serving.
FRY THE RUMP
Return the pan to a medium-high heat with a drizzle of oil. Pat the steak dry with some paper towel and season. When the pan is hot, sear the steak fat-side down for about 3-5 minutes until the fat is crispy. Then, cook each side for 2-4 minutes or until cooked to your preference. (The time this takes will depend on the thickness of the steak.) In the final 1-2 minutes, add a knob of butter and the Provencal Rub and use this to baste the steak. On completion, remove from the pan and set aside to rest for 5 minutes before slicing. Lightly season the slices.
TIME TO FEAST
Plate up the juicy rump slices and side with the roast sweet potato and Tzatziki slaw. Garnish with the toasted hemp seeds and remaining sliced mint.Sprinkle over some remaining fresh chilli, if you like. Delicious, Chef!
ROAST VEG
Preheat the oven to 200°C. Place the sweet potato chunks and Onion wedges on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until crispy and golden, shifting halfway.
TOASTED HEMP SEEDS
Place a nonstick pan over a medium heat with the hemp seeds. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them as they burn easily. Remove from the pan on completion and set aside to cool.
Tzatziki ME!
Place the shredded cabbage in a bowl with the Tzatziki and sliced mint (reserving some for garnish). Add 2 tbsp of olive oil and the sliced chilli to taste. Season and toss to combine. Set aside until serving.
FRY THE RUMP
Return the pan to a medium-high heat with a drizzle of oil. Pat the steak dry with some paper towel and season. When the pan is hot, sear the steak fat-side down for about 3-5 minutes until the fat is crispy. Then, cook each side for 2-4 minutes or until cooked to your preference. (The time this takes will depend on the thickness of the steak.) In the final 1-2 minutes, add a knob of butter and the Provencal Rub and use this to baste the steak. On completion, remove from the pan and set aside to rest for 5 minutes before slicing. Lightly season the slices.
TIME TO FEAST
Plate up the juicy rump slices and side with the roast sweet potato and Tzatziki slaw. Garnish with the toasted hemp seeds and remaining sliced mint.Sprinkle over some remaining fresh chilli, if you like. Delicious, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R346.49
for 4 servings · R86.62 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Free-Range Beef Rump needs 640 gStuffed Beef Rump Roast Avg 1 kg 1 kg at R169.99 · 64% of packR108.79
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Hemp Seeds needs 40 mlHulled Hemp Seeds 200 g R159.99 · whole pack (size can't be divided)R159.99
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Sweet Potato needs 1 kgMedium Potatoes 2 kg 2 kg at R44.99 · 50% of packR22.50
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Chillies needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
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Tzatziki needs 200 mlTzatziki Seasoning 15 g R20.99 · whole pack (size can't be divided)R20.99
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Fresh Mint needs 15 gFresh Mint 20 g 20 g at R14.99 · 75% of packR11.24
Not in the Woolies basket — source these elsewhere:
- NOMU Provençal Rub
- Shredded Green Cabbage
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for BEEF RUMP & TZATZIKI SLAW?
The preparation time for BEEF RUMP & TZATZIKI SLAW with hemp seeds & roast sweet potato is between 15 and 15 minutes.
What is the total time required to make BEEF RUMP & TZATZIKI SLAW with hemp seeds & roast sweet potato?
The total time required to make BEEF RUMP & TZATZIKI SLAW with hemp seeds & roast sweet potato is between 35 and 35 minutes.
How many servings does BEEF RUMP & TZATZIKI SLAW provide?
4 servings
What are the main ingredients in BEEF RUMP & TZATZIKI SLAW?
Beef, Beef Rump, Chilli, Fresh Mint, Green Cabbage, Hemp Seeds, NOMU Provençal Rub, Onion, Sweet Potato, Tzatziki
What is the nutritional information of BEEF RUMP & TZATZIKI SLAW?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare BEEF RUMP & TZATZIKI SLAW?
FRY THE RUMP: Return the pan to a medium-high heat with a drizzle of oil. Pat the steak dry with some paper towel and season. When the pan is hot, sear the steak fat-side down for about 3-5 minutes until the fat is crispy. Then, cook each side for 2-4 minutes or until cooked to your preference. (The time this takes will depend on the thickness of the steak.) In the final 1-2 minutes, add a knob of butter and the Provencal Rub and use this to baste the steak. On completion, remove from the pan and set aside to rest for 5 minutes before slicing. Lightly season the slices. ROAST VEG: Preheat the oven to 200°C. Place the sweet potato chunks and onion wedges on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until crispy and golden, shifting halfway. TIME TO FEAST: Plate up the juicy rump slices and side with the roast sweet potato and tzatziki slaw. Garnish with the toasted hemp seeds and remaining sliced mint.Sprinkle over some remaining fresh chilli, if you like. Delicious, Chef! TZATZIKI ME!: Place the shredded cabbage in a bowl with the tzatziki and sliced mint (reserving some for garnish). Add 1 tbsp of olive oil and the sliced chilli to taste. Season and toss to combine. Set aside until serving. TOASTED HEMP SEEDS: Place a nonstick pan over a medium heat with the hemp seeds. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them as they burn easily. Remove from the pan on completion and set aside to cool.
What should be prepared from my kitchen to make BEEF RUMP & TZATZIKI SLAW?
Beef, Beef Rump, Chilli, Fresh Mint, Green Cabbage, Hemp Seeds, NOMU Provençal Rub, Onion, Sweet Potato, Tzatziki
How many calories does BEEF RUMP & TZATZIKI SLAW have?
calories
How much fat content does BEEF RUMP & TZATZIKI SLAW have?
grams