eCook Meal
Harissa Ostrich Bulgur Bowl
with bell pepper & baby marrow
An aromatic Pesto Princess Harissa Paste infuses flavour into fluffy bulgur wheat, golden baby marrows, bell peppers, browned ostrich mince, & spring onion. Garnished with fresh parsley.
Serving guide
Choose your portion size.
BEGIN THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 150ml 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.
VEGGIE MEDLEY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the mince and work quickly to break it up as it starts to cook. Add the sliced spring onion, the diced peppers, and the diced baby marrows. Fry until turning golden and al dente, 5-6 minutes (shifting occasionally). Mix in the cooked bulgur, the harissa paste, and 50ml of water. Simmer until almost all the water has evaporated, 3-4 minutes. Remove from the heat and season.
TIME TO DINE
Bowl up the loaded bulgur and top with a sprinkle of the chopped Parsley. Well done, Chef!
BEGIN THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 300ml 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.
VEGGIE MEDLEY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the mince and work quickly to break it up as it starts to cook. Add the sliced spring onion, the diced peppers, and the diced baby marrows. Fry until turning golden and al dente, 5-6 minutes (shifting occasionally). Mix in the cooked bulgur, the harissa paste, and 100ml of water. Simmer until almost all the water has evaporated, 3-4 minutes. Remove from the heat and season.
TIME TO DINE
Bowl up the loaded bulgur and top with a sprinkle of the chopped Parsley. Well done, Chef!
BEGIN THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 450ml 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.
VEGGIE MEDLEY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the mince and work quickly to break it up as it starts to cook. Add the sliced spring onion, the diced peppers, and the diced baby marrows. Fry until turning golden and al dente, 7-8 minutes (shifting occasionally). Mix in the cooked bulgur, the harissa paste, and 150ml of water. Simmer until almost all the water has evaporated, 4-5 minutes. Remove from the heat and season.
TIME TO DINE
Bowl up the loaded bulgur and top with a sprinkle of the chopped Parsley. Well done, Chef!
BEGIN THE BULGUR
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.
VEGGIE MEDLEY
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the mince and work quickly to break it up as it starts to cook. Add the sliced spring onion, the diced peppers, and the diced baby marrows. Fry until turning golden and al dente, 7-8 minutes (shifting occasionally). Mix in the cooked bulgur, the harissa paste, and 200ml of water. Simmer until almost all the water has evaporated, 4-5 minutes. Remove from the heat and season.
TIME TO DINE
Bowl up the loaded bulgur and top with a sprinkle of the chopped Parsley. Well done, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R225.74
for 4 servings · R56.44 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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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
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Spring Onions needs 4Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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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 Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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Baby Marrow needs 600 gButternut, Cauliflower & Baby Marrows 450 g 450 g at R41.99 · 1.33× packR55.99
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Bulgur Wheat needs 160 mlBulgur Wheat 500 g R39.99 · whole pack (size can't be divided)R39.99
Not in the Woolies basket — source these elsewhere:
- Pesto Princess Harissa Paste
Shopping
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Frequently Asked Questions
What is the preparation time for Harissa Ostrich Bulgur Bowl?
The preparation time for Harissa Ostrich Bulgur Bowl with bell pepper & baby marrow is between 25 and 40 minutes.
What is the total time required to make Harissa Ostrich Bulgur Bowl with bell pepper & baby marrow?
The total time required to make Harissa Ostrich Bulgur Bowl with bell pepper & baby marrow is between 30 and 45 minutes.
How many servings does Harissa Ostrich Bulgur Bowl provide?
4 servings
What are the main ingredients in Harissa Ostrich Bulgur Bowl?
Baby Marrow, Bell Pepper, Bulgur Wheat, Ostrich, Ostrich Mince, Parsley, Pesto Princess Harissa Paste, Spring Onion
What is the nutritional information of Harissa Ostrich Bulgur Bowl?
Calories: 479, Carbs: 48 grams, Fat: grams, Protein: 40.6 grams, Sugar: 11 grams, Salt: 281.4 grams
How do I prepare Harissa Ostrich Bulgur Bowl?
VEGGIE MEDLEY: Place a pan over medium-high heat with a drizzle of oil. When hot, fry the mince and work quickly to break it up as it starts to cook. Add the sliced spring onion, the diced peppers, and the diced baby marrows. Fry until turning golden and al dente, 5-6 minutes (shifting occasionally). Mix in the cooked bulgur, the harissa paste, and 100ml of water. Simmer until almost all the water has evaporated, 3-4 minutes. Remove from the heat and season. BEGIN THE BULGUR: Boil the kettle. Place the bulgur wheat in a pot with 300ml 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. TIME TO DINE: Bowl up the loaded bulgur and top with a sprinkle of the chopped parsley. Well done, Chef!
What should be prepared from my kitchen to make Harissa Ostrich Bulgur Bowl?
Baby Marrow, Bell Pepper, Bulgur Wheat, Ostrich, Ostrich Mince, Parsley, Pesto Princess Harissa Paste, Spring Onion
How many calories does Harissa Ostrich Bulgur Bowl have?
479 calories
How much fat content does Harissa Ostrich Bulgur Bowl have?
grams