eCook Meal
Mediterranean Ostrich & Hummus
with herby tomato & sunflower seeds
This quick & easy Mediterranean-style hummus bowl really is one for the books! It uses bulgur as a base and is topped with tender pieces of fried ostrich. We’ve added creamy hummus, fresh tomato, crunchy cucumber & a sprinkling of sunflower seeds. A guaranteed winner!
Serving guide
Choose your portion size.
COOK THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 150ml [300ml]|#7DA0D7 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.
DRESSED Tomato
In a small bowl, combine the Tomato, ½ the Parsley, a drizzle of olive oil, and seasoning. Set aside.
GOLDEN 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.
FRY THE MEAT
Return the pan to high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes (shifting occasionally). In the final 30 seconds, baste with a knob of butter and the NOMU rub. Remove from the pan and season.
BOWL IT UP
Plate up the bulgur. Serve with the seared Ostrich, the Cucumber and the herby tomato. Side with the hummus and tzatziki. Garnish with the remaining parsley and the sunflower seeds. Great work, Chef!
COOK THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 150ml [300ml]|#7DA0D7 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.
DRESSED Tomato
In a small bowl, combine the Tomato, ½ the Parsley, a drizzle of olive oil, and seasoning. Set aside.
GOLDEN 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.
FRY THE MEAT
Return the pan to high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes (shifting occasionally). In the final 30 seconds, baste with a knob of butter and the NOMU rub. Remove from the pan and season.
BOWL IT UP
Plate up the bulgur. Serve with the seared Ostrich, the Cucumber and the herby tomato. Side with the hummus and tzatziki. Garnish with the remaining parsley and the sunflower seeds. Great work, Chef!
COOK THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 450ml [600ml]|#7DA0D7 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.
DRESSED Tomato
In a small bowl, combine the Tomato, ½ the Parsley, a drizzle of olive oil, and seasoning. Set aside.
GOLDEN 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.
FRY THE MEAT
Return the pan to high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 3-4 minutes (shifting occasionally). In the final 30 seconds, baste with a knob of butter and the NOMU rub. Remove from the pan and season.
BOWL IT UP
Plate up the bulgur. Serve with the seared Ostrich, the Cucumber and the herby tomato. Side with the hummus and tzatziki. Garnish with the remaining parsley and the sunflower seeds. Great work, Chef!
COOK THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 450ml [600ml]|#7DA0D7 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.
DRESSED Tomato
In a small bowl, combine the Tomato, ½ the Parsley, a drizzle of olive oil, and seasoning. Set aside.
GOLDEN 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.
FRY THE MEAT
Return the pan to high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 3-4 minutes (shifting occasionally). In the final 30 seconds, baste with a knob of butter and the NOMU rub. Remove from the pan and season.
BOWL IT UP
Plate up the bulgur. Serve with the seared Ostrich, the Cucumber and the herby tomato. Side with the hummus and tzatziki. Garnish with the remaining parsley and the sunflower seeds. Great work, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R248.43
for 4 servings · R62.11 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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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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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
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Free-range Ostrich Chunks needs 600 gOstrich Cubes 500 g 500 g at R75.99 · 1.20× packR91.19
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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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Tzatziki needs 200 mlTzatziki Seasoning 15 g R20.99 · whole pack (size can't be divided)R20.99
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Hummus needs 200 mlHummus Dipper 240 g R45.99 · whole pack (size can't be divided)R45.99
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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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Bulgur Wheat needs 300 mlBulgur Wheat 500 g R39.99 · whole pack (size can't be divided)R39.99
Not in the Woolies basket — source these elsewhere:
- NOMU Moroccan Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Mediterranean Ostrich & Hummus?
The preparation time for Mediterranean Ostrich & Hummus with herby tomato & sunflower seeds is between 15 and 30 minutes.
What is the total time required to make Mediterranean Ostrich & Hummus with herby tomato & sunflower seeds?
The total time required to make Mediterranean Ostrich & Hummus with herby tomato & sunflower seeds is between 25 and 40 minutes.
How many servings does Mediterranean Ostrich & Hummus provide?
4 servings
What are the main ingredients in Mediterranean Ostrich & Hummus?
Bulgur Wheat, Cucumber, Hummus, NOMU Moroccan Rub, Ostrich, Parsley, Sunflower Seeds, Tomato, Tzatziki
What is the nutritional information of Mediterranean Ostrich & Hummus?
Calories: 706, Carbs: 72 grams, Fat: grams, Protein: 50.1 grams, Sugar: 7.8 grams, Salt: 1018 grams
How do I prepare Mediterranean Ostrich & Hummus?
BOWL IT UP: Plate up the bulgur. Serve with the seared ostrich, the cucumber and the herby tomato. Side with the hummus and tzatziki. Garnish with the remaining parsley and the sunflower seeds. Great work, Chef! FRY THE MEAT: Return the pan to high heat with a drizzle of oil. Pat the ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes (shifting occasionally). In the final 30 seconds, baste with a knob of butter and the NOMU rub. Remove from the pan and season. GOLDEN 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. DRESSED TOMATO: In a small bowl, combine the tomato, ½ the parsley, a drizzle of olive oil, and seasoning. Set aside. COOK THE BULGUR: Boil the kettle. Place the bulgur wheat in a pot with 150ml [300ml]|#7DA0D7 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.
What should be prepared from my kitchen to make Mediterranean Ostrich & Hummus?
Bulgur Wheat, Cucumber, Hummus, NOMU Moroccan Rub, Ostrich, Parsley, Sunflower Seeds, Tomato, Tzatziki
How many calories does Mediterranean Ostrich & Hummus have?
706 calories
How much fat content does Mediterranean Ostrich & Hummus have?
grams