eCook Meal
Mussels & Red Pepper Sauce
with a roasted pumpkin, carrot & walnut salad
Mussels are steamed in a rich red pepper sauce before being sided with a salad of sweet roasted pumpkin & carrots, fresh salad leaves, and crunchy walnuts. Sprinkled with fresh parsley to finish it off, this simple dinner is simply divine!
Serving guide
Choose your portion size.
THE ROAST
Preheat the oven to 200°C. Spread out the pumpkin pieces and the Carrot chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
RED PEPPER SAUCE
When the roast has 15 minutes remaining, boil the kettle. Place a pot over a medium-high heat with a drizzle of oil. When hot, add the diced Onion and fry for 3-4 minutes, until soft, shifting occasionally. Add the grated Garlic and the red pepper pieces and fry for 2-3 minutes, shifting constantly. On completion, place in a blender along with the tomato passata, 50ml of boiling water, and some seasoning. Pulse until smooth.
MUSSEL MANIA
Return the creamy red pepper sauce to the pot and place over a medium-high heat. Once boiling, add the Mussels, cover with a lid, and steam for 3-5 minutes until warmed through (don’t worry they are pre-cooked!). Remove from the heat on completion.
VEGGIE SALAD
In a bowl, combine the rinsed salad leaves, the chopped walnuts, the roasted pumpkin and Carrot, seasoning, the juice of 1 lemon wedge, and a drizzle of oil.
SHOW US YOUR Mussels!
Bowl up the steaming Mussels and red pepper sauce. Side with the roasted veg salad. Sprinkle over the picked parsley. Serve any remaining lemon wedges on the side. Dive in, Chef!
THE ROAST
Preheat the oven to 200°C. Spread out the pumpkin pieces and the Carrot chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
RED PEPPER SAUCE
When the roast has 15 minutes remaining, boil the kettle. Place a pot over a medium-high heat with a drizzle of oil. When hot, add the diced Onion and fry for 3-4 minutes, until soft, shifting occasionally. Add the grated Garlic and the red pepper pieces and fry for 2-3 minutes, shifting constantly. On completion, place in a blender along with the tomato passata, 100ml of boiling water, and some seasoning. Pulse until smooth.
MUSSEL MANIA
Return the creamy red pepper sauce to the pot and place over a medium-high heat. Once boiling, add the Mussels, cover with a lid, and steam for 3-5 minutes until warmed through (don’t worry they are pre-cooked!). Remove from the heat on completion.
VEGGIE SALAD
In a bowl, combine the rinsed salad leaves, the chopped walnuts, the roasted pumpkin and Carrot, seasoning, the juice of 2 lemon wedges, and a drizzle of oil.
SHOW US YOUR Mussels!
Bowl up the steaming Mussels and red pepper sauce. Side with the roasted veg salad. Sprinkle over the picked parsley. Serve any remaining lemon wedges on the side. Dive in, Chef!
THE ROAST
Preheat the oven to 200°C. Spread out the pumpkin pieces and the Carrot chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
RED PEPPER SAUCE
When the roast has 15 minutes remaining, boil the kettle. Place a large pot over a medium-high heat with a drizzle of oil. When hot, add the diced Onion and fry for 4-5 minutes, until soft, shifting occasionally. Add the grated Garlic and the red pepper pieces and fry for 3-4 minutes, shifting constantly. On completion, place in a blender along with the tomato passata, 150ml of boiling water, and some seasoning. Pulse until smooth.
MUSSEL MANIA
Return the creamy red pepper sauce to the pot and place over a medium-high heat. Once boiling, add the Mussels, cover with a lid, and steam for 3-5 minutes until warmed through (don’t worry they are pre-cooked!). Remove from the heat on completion.
VEGGIE SALAD
In a bowl, combine the rinsed salad leaves, the chopped walnuts, the roasted pumpkin and Carrot, seasoning, the juice of 3 lemon wedges, and a drizzle of oil.
SHOW US YOUR Mussels!
Bowl up the steaming Mussels and red pepper sauce. Side with the roasted veg salad. Sprinkle over the picked parsley. Serve any remaining lemon wedges on the side. Dive in, Chef!
THE ROAST
Preheat the oven to 200°C. Spread out the pumpkin pieces and the Carrot chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
RED PEPPER SAUCE
When the roast has 15 minutes remaining, boil the kettle. Place a large pot over a medium-high heat with a drizzle of oil. When hot, add the diced Onion and fry for 4-5 minutes, until soft, shifting occasionally. Add the grated Garlic and the red pepper pieces and fry for 3-4 minutes, shifting constantly. On completion, place in a blender along with the tomato passata, 200ml of boiling water, and some seasoning. Pulse until smooth.
MUSSEL MANIA
Return the creamy red pepper sauce to the pot and place over a medium-high heat. Once boiling, add the Mussels, cover with a lid, and steam for 3-5 minutes until warmed through (don’t worry they are pre-cooked!). Remove from the heat on completion.
VEGGIE SALAD
In a bowl, combine the rinsed salad leaves, the chopped walnuts, the roasted pumpkin and Carrot, seasoning, the juice of 4 lemon wedges, and a drizzle of oil.
SHOW US YOUR Mussels!
Bowl up the steaming Mussels and red pepper sauce. Side with the roasted veg salad. Sprinkle over the picked parsley. Serve any remaining lemon wedges on the side. Dive in, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R358.82
for 4 servings · R89.71 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
-
Carrot needs 240 gBulk Large Carrots 3 kg 3 kg at R45.00 · 8% of packR3.60
-
Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
-
Walnuts needs 40 gRaw Walnuts 100 g 100 g at R66.99 · 40% of packR26.80
-
Mussels needs 800 gFrozen Uncooked Whole Mussels 700 g 700 g at R179.99 · 1.14× packR205.70
-
Pumpkin Chunks needs 1 kgBulk Pumpkin 800 g 800 g at R49.99 · 1.25× packR62.49
-
Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
-
Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
-
Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
Not in the Woolies basket — source these elsewhere:
- Red Bell Peppers
- Tomato Passata
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Mussels & Red Pepper Sauce?
The preparation time for Mussels & Red Pepper Sauce with a roasted pumpkin, carrot & walnut salad is between 20 and 35 minutes.
What is the total time required to make Mussels & Red Pepper Sauce with a roasted pumpkin, carrot & walnut salad?
The total time required to make Mussels & Red Pepper Sauce with a roasted pumpkin, carrot & walnut salad is between 35 and 50 minutes.
How many servings does Mussels & Red Pepper Sauce provide?
4 servings
What are the main ingredients in Mussels & Red Pepper Sauce?
Carrot, Garlic, Lemon, Mussels, Onion, Parsley, Pumpkin Chucks, Pumpkin Chunks, Red Bell Pepper, Salad Leaves, Tomato Passata, Walnut
What is the nutritional information of Mussels & Red Pepper Sauce?
Calories: 522, Carbs: 72 grams, Fat: grams, Protein: 35.5 grams, Sugar: 28.1 grams, Salt: 864 grams
How do I prepare Mussels & Red Pepper Sauce?
SHOW US YOUR MUSSELS!: Bowl up the steaming mussels and red pepper sauce. Side with the roasted veg salad. Sprinkle over the picked parsley. Serve any remaining lemon wedges on the side. Dive in, Chef! VEGGIE SALAD: In a bowl, combine the rinsed salad leaves, the chopped walnuts, the roasted pumpkin and carrot, seasoning, the juice of 2 lemon wedges, and a drizzle of oil. RED PEPPER SAUCE: When the roast has 15 minutes remaining, boil the kettle. Place a pot over a medium-high heat with a drizzle of oil. When hot, add the diced onion and fry for 3-4 minutes, until soft, shifting occasionally. Add the grated garlic and the red pepper pieces and fry for 2-3 minutes, shifting constantly. On completion, place in a blender along with the tomato passata, 100ml of boiling water, and some seasoning. Pulse until smooth. MUSSEL MANIA: Return the creamy red pepper sauce to the pot and place over a medium-high heat. Once boiling, add the mussels, cover with a lid, and steam for 3-5 minutes until warmed through (don’t worry they are pre-cooked!). Remove from the heat on completion. THE ROAST: Preheat the oven to 200°C. Spread out the pumpkin pieces and the carrot chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
What should be prepared from my kitchen to make Mussels & Red Pepper Sauce?
Carrot, Garlic, Lemon, Mussels, Onion, Parsley, Pumpkin Chucks, Pumpkin Chunks, Red Bell Pepper, Salad Leaves, Tomato Passata, Walnut
How many calories does Mussels & Red Pepper Sauce have?
522 calories
How much fat content does Mussels & Red Pepper Sauce have?
grams