eCook Meal
Charred Veg Couscous & Ostrich
with balsamic caramelised onion & sunflower seeds
Fluffy couscous loaded with golden, pan-fried baby marrows, red pepper slices, caramelised onion, fresh greens, tangy tomato & earthy parsley forms the base, then topped with browned ostrich and a balsamic vinegar drizzle.
Serving guide
Choose your portion size.
YUM YUM Couscous
Boil the kettle. Place the Couscous in a bowl with 75ml of boiling water. Stir through a drizzle of olive oil and seasoning. Cover and steam until rehydrated, 5-8 minutes. Fluff with a fork.
SUNNY SEEDS
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.
SWEET ONIONS
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the Onion wedges until caramelised, 8-10 minutes (shifting occasionally). At the halfway mark, add a sweetener. Remove from the pan, season, and cover.
GOLDEN BABY MARROW
Return the pan to medium high-heat with a drizzle of oil. When hot, fry the baby marrow pieces until lightly charred, 2-3 minutes per side. Remove from the pan.
CHARRED RED PEPPER
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the pepper slices until lightly charred, 1-2 minutes (shifting occasionally). Remove from the pan.
BUTTER-BASTED 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, the NOMU rub, and the rinsed Rosemary. Remove from the pan, discard the rosemary and reserve the pan juices. Set aside to rest for 5 minutes before slicing and seasoning.
VEGGIE MEDLEY
Toss the cooked onions, the charred peppers, the charred baby marrow, the shredded leaves, the diced Tomato, ½ the chopped Parsley, and seasoning through the cooked Couscous. In a small bowl, combine the balsamic vinegar with a generous drizzle of olive oil, a sweetener, and seasoning.
COME AND GET IT!
Serve up the loaded Couscous, top with the rosemary basted ostrich slices and drizzle with any remaining pan juices. Drizzle over the balsamic dressing and garnish with the remaining fresh parsley and the toasted seeds.
YUM YUM Couscous
Boil the kettle. Place the Couscous in a bowl with 150ml of boiling water. Stir through a drizzle of olive oil and seasoning. Cover and steam until rehydrated, 5-8 minutes. Fluff with a fork.
SUNNY SEEDS
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.
SWEET ONIONS
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the Onion wedges until caramelised, 8-10 minutes (shifting occasionally). At the halfway mark, add a sweetener. Remove from the pan, season, and cover.
GOLDEN BABY MARROW
Return the pan to medium high-heat with a drizzle of oil. When hot, fry the baby marrow pieces until lightly charred, 2-3 minutes per side. Remove from the pan.
CHARRED RED PEPPER
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the pepper slices until lightly charred, 1-2 minutes (shifting occasionally). Remove from the pan.
BUTTER-BASTED 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, the NOMU rub, and the rinsed Rosemary. Remove from the pan, discard the rosemary and reserve the pan juices. Set aside to rest for 5 minutes before slicing and seasoning.
VEGGIE MEDLEY
Toss the cooked onions, the charred peppers, the charred baby marrow, the shredded leaves, the diced Tomato, ½ the chopped Parsley, and seasoning through the cooked Couscous. In a small bowl, combine the balsamic vinegar with a generous drizzle of olive oil, a sweetener, and seasoning.
COME AND GET IT!
Serve up the loaded Couscous, top with the rosemary basted ostrich slices and drizzle with any remaining pan juices. Drizzle over the balsamic dressing and garnish with the remaining fresh parsley and the toasted seeds.
YUM YUM Couscous
Boil the kettle. Place the Couscous in a bowl with 225ml of boiling water. Stir through a drizzle of olive oil and seasoning. Cover and steam until rehydrated, 5-8 minutes. Fluff with a fork.
SUNNY SEEDS
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.
SWEET ONIONS
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the Onion wedges until caramelised, 10-12 minutes (shifting occasionally). At the halfway mark, add a sweetener. Remove from the pan, season, and cover.
GOLDEN BABY MARROW
Return the pan to medium high-heat with a drizzle of oil. When hot, fry the baby marrow pieces until lightly charred, 2-3 minutes per side. You may need to do this step in batches. Remove from the pan.
CHARRED RED PEPPER
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the pepper slices until lightly charred, 2-3 minutes (shifting occasionally). You may need to do this step in batches. Remove from the pan.
BUTTER-BASTED 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, the NOMU rub, and the rinsed Rosemary. Remove from the pan, discard the rosemary and reserve the pan juices. Set aside to rest for 5 minutes before slicing and seasoning.
VEGGIE MEDLEY
Toss the cooked onions, the charred peppers, the charred baby marrow, the shredded leaves, the diced Tomato, ½ the chopped Parsley, and seasoning through the cooked Couscous. In a small bowl, combine the balsamic vinegar with a generous drizzle of olive oil, a sweetener, and seasoning.
COME AND GET IT!
Serve up the loaded Couscous, top with the rosemary basted ostrich slices and drizzle with any remaining pan juices. Drizzle over the balsamic dressing and garnish with the remaining fresh parsley and the toasted seeds.
YUM YUM Couscous
Boil the kettle. Place the Couscous in a bowl with 300ml of boiling water. Stir through a drizzle of olive oil and seasoning. Cover and steam until rehydrated, 5-8 minutes. Fluff with a fork.
SUNNY SEEDS
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.
SWEET ONIONS
Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the Onion wedges until caramelised, 12-15 minutes (shifting occasionally). At the halfway mark, add a sweetener. Remove from the pan, season, and cover.
GOLDEN BABY MARROW
Return the pan to medium high-heat with a drizzle of oil. When hot, fry the baby marrow pieces until lightly charred, 2-3 minutes per side. You may need to do this step in batches. Remove from the pan.
CHARRED RED PEPPER
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the pepper slices until lightly charred, 2-3 minutes (shifting occasionally). You may need to do this step in batches. Remove from the pan.
BUTTER-BASTED 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, the NOMU rub, and the rinsed Rosemary. Remove from the pan, discard the rosemary and reserve the pan juices. Set aside to rest for 5 minutes before slicing and seasoning.
VEGGIE MEDLEY
Toss the cooked onions, the charred peppers, the charred baby marrow, the shredded leaves, the diced Tomato, ½ the chopped Parsley, and seasoning through the cooked Couscous. In a small bowl, combine the balsamic vinegar with a generous drizzle of olive oil, a sweetener, and seasoning.
COME AND GET IT!
Serve up the loaded Couscous, top with the rosemary basted ostrich slices and drizzle with any remaining pan juices. Drizzle over the balsamic dressing and garnish with the remaining fresh parsley and the toasted seeds.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R281.14
for 4 servings · R70.28 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Rosemary needs 10 gFree Range Slow Cooked Rosemary & Paprika Confit Duck Legs Avg 900 g 900 g at R208.24 · 1% of packR2.31
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Tomatoes needs 2Tomato Puree in Tub 240 g R20.99 · whole pack (size can't be divided)R20.99
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Sunflower Seeds needs 40 gSunflower Seeds 250 g 250 g at R44.99 · 16% of packR7.20
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Free-range Ostrich Steak needs 640 gOstrich Steaks Avg 1 kg 1 kg at R216.99 · 64% of packR138.87
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Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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Balsamic Vinegar needs 60 mlWillow Creek Cabernet Sauvignon Balsamic Vinegar 250 ml 250 ml at R54.99 · 24% of packR13.20
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Bell Peppers needs 2Green Pepper R18.99 · whole pack (size can't be divided)R18.99
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Baby Marrow needs 400 gButternut, Cauliflower & Baby Marrows 450 g 450 g at R41.99 · 89% of packR37.32
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Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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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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Couscous needs 300 mlParboiled Long Grain White Rice 1 kg R24.99 · whole pack (size can't be divided)R24.99
Not in the Woolies basket — source these elsewhere:
- NOMU Roast Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Charred Veg Couscous & Ostrich?
The preparation time for Charred Veg Couscous & Ostrich with balsamic caramelised onion & sunflower seeds is between 25 and 30 minutes.
What is the total time required to make Charred Veg Couscous & Ostrich with balsamic caramelised onion & sunflower seeds?
The total time required to make Charred Veg Couscous & Ostrich with balsamic caramelised onion & sunflower seeds is between 30 and 35 minutes.
How many servings does Charred Veg Couscous & Ostrich provide?
4 servings
What are the main ingredients in Charred Veg Couscous & Ostrich?
Baby Marrow, Balsamic Vinegar, Bell Pepper, Couscous, Green Leaves, NOMU Roast Rub, Onion, Ostrich, Ostrich Steak, Parsley, Rosemary, Sunflower Seeds, Tomato
What is the nutritional information of Charred Veg Couscous & Ostrich?
Calories: 588, Carbs: 67 grams, Fat: grams, Protein: 50.2 grams, Sugar: 19.4 grams, Salt: 592 grams
How do I prepare Charred Veg Couscous & Ostrich?
YUM YUM COUSCOUS: Boil the kettle. Place the couscous in a bowl with 150ml of boiling water. Stir through a drizzle of olive oil and seasoning. Cover and steam until rehydrated, 5-8 minutes. Fluff with a fork. CHARRED RED PEPPER: Return the pan to medium-high heat with a drizzle of oil. When hot, fry the pepper slices until lightly charred, 1-2 minutes (shifting occasionally). Remove from the pan. GOLDEN BABY MARROW: Return the pan to medium high-heat with a drizzle of oil. When hot, fry the baby marrow pieces until lightly charred, 2-3 minutes per side. Remove from the pan. BUTTER-BASTED 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, the NOMU rub, and the rinsed rosemary. Remove from the pan, discard the rosemary and reserve the pan juices. Set aside to rest for 5 minutes before slicing and seasoning. COME AND GET IT!: Serve up the loaded couscous, top with the rosemary basted ostrich slices and drizzle with any remaining pan juices. Drizzle over the balsamic dressing and garnish with the remaining fresh parsley and the toasted seeds. SUNNY SEEDS: 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. SWEET ONIONS: Return the pan to medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the onion wedges until caramelised, 8-10 minutes (shifting occasionally). At the halfway mark, add a sweetener. Remove from the pan, season, and cover. VEGGIE MEDLEY: Toss the cooked onions, the charred peppers, the charred baby marrow, the shredded leaves, the diced tomato, ½ the chopped parsley, and seasoning through the cooked couscous. In a small bowl, combine the balsamic vinegar with a generous drizzle of olive oil, a sweetener, and seasoning.
What should be prepared from my kitchen to make Charred Veg Couscous & Ostrich?
Baby Marrow, Balsamic Vinegar, Bell Pepper, Couscous, Green Leaves, NOMU Roast Rub, Onion, Ostrich, Ostrich Steak, Parsley, Rosemary, Sunflower Seeds, Tomato
How many calories does Charred Veg Couscous & Ostrich have?
588 calories
How much fat content does Charred Veg Couscous & Ostrich have?
grams