eCook Meal
OSTRICH SOUL BOWL
with roast butternut & red pepper pesto
A feel-good jumble of ostrich pan-fried with fresh oregano, whole wheat couscous, roast butternut, creamy feta, and warm red pepper pesto dressing. Guaranteed to give you the warm and fuzzies.
Serving guide
Choose your portion size.
BEFORE YOU GET GOING
Read the whole recipe. The prep instructions are displayed in the ingredient list, directly under the item they apply to. You can either do all your prep before you start, or as you get to each item in the method.
SWEET ROAST Butternut
Preheat the oven to 200°C. Spread out the Butternut pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp, shifting halfway.
SEEDS & DRESSING
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the red pepper pesto with 1 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency.
COSY COUSCOUS
When the Butternut is halfway, boil the kettle. Using a shallow bowl, submerge the couscous and vegetable stock in 125ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 7-10 minutes. Once cooked, fluff up with the fork.
SAUTÉ THE Spinach
Return the pan to a medium heat with a drizzle of oil or knob of butter. When hot, sauté the shredded Spinach for 3-5 minutes until wilted. On completion, stir it through the cooked couscous.
Ostrich & OREGANO
Return the pan to a high heat with another drizzle of oil. When hot, brown the Ostrich goulash for 2-4 minutes, shifting occasionally. Add the chopped oregano and cook for a further 1-2 minutes until the ostrich is cooked through and crispy. Remove from the pan on completion and season.
SOUL-WARMING BOWL
Dish up the crispy Ostrich goulash alongside some spinachy couscous and roast Butternut. Drizzle with the red pesto dressing, crumble over the drained feta, and garnish with the sunflower seeds. Look at you go, Chef!
BEFORE YOU GET GOING
Read the whole recipe. The prep instructions are displayed in the ingredient list, directly under the item they apply to. You can either do all your prep before you start, or as you get to each item in the method.
SWEET ROAST Butternut
Preheat the oven to 200°C. Spread out the Butternut pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp, shifting halfway.
SEEDS & DRESSING
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the red pepper pesto with 2 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency.
COSY COUSCOUS
When the Butternut is halfway, boil the kettle. Using a shallow bowl, submerge the couscous and vegetable stock in 250ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 7-10 minutes. Once cooked, fluff up with the fork.
SAUTÉ THE Spinach
Return the pan to a medium heat with a drizzle of oil or knob of butter. When hot, sauté the shredded Spinach for 3-5 minutes until wilted. On completion, stir it through the cooked couscous.
Ostrich & OREGANO
Return the pan to a high heat with another drizzle of oil. When hot, brown the Ostrich goulash for 2-4 minutes, shifting occasionally. Add the chopped oregano and cook for a further 1-2 minutes until the ostrich is cooked through and crispy. Remove from the pan on completion and season.
SOUL-WARMING BOWLS
Dish up the crispy Ostrich goulash alongside some spinachy couscous and roast Butternut. Drizzle with the red pesto dressing, crumble over the drained feta, and garnish with the sunflower seeds. Look at you go, Chef!
BEFORE YOU GET GOING
Read the whole recipe. The prep instructions are displayed in the ingredient list, directly under the item they apply to. You can either do all your prep before you start, or as you get to each item in the method.
SWEET ROAST Butternut
Preheat the oven to 200°C. Spread out the Butternut pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp, shifting halfway.
SEEDS & DRESSING
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the red pepper pesto with 2 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency.
COSY COUSCOUS
When the Butternut is halfway, boil the kettle. Using a shallow bowl, submerge the couscous and vegetable stock in 250ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 7-10 minutes. Once cooked, fluff up with the fork.
SAUTÉ THE Spinach
Return the pan to a medium heat with a drizzle of oil or knob of butter. When hot, sauté the shredded Spinach for 3-5 minutes until wilted. On completion, stir it through the cooked couscous.
Ostrich & OREGANO
Return the pan to a high heat with another drizzle of oil. When hot, brown the Ostrich goulash for 2-4 minutes, shifting occasionally. Add the chopped oregano and cook for a further 1-2 minutes until the ostrich is cooked through and crispy. Remove from the pan on completion and season.
SOUL-WARMING BOWLS
Dish up the crispy Ostrich goulash alongside some spinachy couscous and roast Butternut. Drizzle with the red pesto dressing, crumble over the drained feta, and garnish with the sunflower seeds. Look at you go, Chef!
BEFORE YOU GET GOING
Read the whole recipe. The prep instructions are displayed in the ingredient list, directly under the item they apply to. You can either do all your prep before you start, or as you get to each item in the method.
SWEET ROAST Butternut
Preheat the oven to 200°C. Spread out the Butternut pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and starting to crisp, shifting halfway.
SEEDS & DRESSING
Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the red pepper pesto with 1 tbsp of olive oil. Add warm water in 5ml increments until drizzling consistency.
COSY COUSCOUS
When the Butternut is halfway, boil the kettle. Using a shallow bowl, submerge the couscous and vegetable stock in 500ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 7-10 minutes. Once cooked, fluff up with the fork.
SAUTÉ THE Spinach
Return the pan to a medium heat with a drizzle of oil or knob of butter. When hot, sauté the shredded Spinach for 3-5 minutes until wilted. You may need to do this step in batches. On completion, stir it through the cooked couscous.
Ostrich & OREGANO
Return the pan to a high heat with another drizzle of oil. When hot, brown the Ostrich goulash for 2-4 minutes, shifting occasionally. You may need to do this step in batches. Add the chopped oregano and cook for a further 1-2 minutes until the ostrich is cooked through and crispy. Remove from the pan on completion and season.
SOUL-WARMING BOWLS
Dish up the crispy Ostrich goulash alongside some spinachy couscous and roast Butternut. Drizzle with the red pesto dressing, crumble over the drained feta, and garnish with the sunflower seeds. Look at you go, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R78.21
for 4 servings · R19.55 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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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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Wholewheat Couscous needs 400 mlOnion and Garlic Flavoured Wholewheat Couscous 250 g R45.99 · whole pack (size can't be divided)R45.99
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Vegetable Stock needs 20 mlFresh Liquid Vegetable Stock 500 ml 500 ml at R39.99 · 4% of packR1.60
-
Butternut Chunks needs 800 gButternut 3 kg 3 kg at R45.00 · 27% of packR12.00
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Fresh Spinach needs 200 gWhole Spinach 350 g 350 g at R19.99 · 57% of packR11.42
Not in the Woolies basket — source these elsewhere:
- Danish Feta
- Ostrich Goulash
- Fresh Origanum
- Pesto Princess Red Pepper Pesto
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for OSTRICH SOUL BOWL?
The preparation time for OSTRICH SOUL BOWL with roast butternut & red pepper pesto is between 35 and 40 minutes.
What is the total time required to make OSTRICH SOUL BOWL with roast butternut & red pepper pesto?
The total time required to make OSTRICH SOUL BOWL with roast butternut & red pepper pesto is between 40 and 45 minutes.
How many servings does OSTRICH SOUL BOWL provide?
4 servings
What are the main ingredients in OSTRICH SOUL BOWL?
Butternut, Danish Feta, Fresh Origanum, Ostrich, Ostrich Goulash, Pesto Princess Red Pepper Pesto, Spinach, Sunflower Seeds, Vegetable Stock, Wholewheat Couscous
What is the nutritional information of OSTRICH SOUL BOWL?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare OSTRICH SOUL BOWL?
BEFORE YOU GET GOING: Read the whole recipe. The prep instructions are displayed in the ingredient list, directly under the item they apply to. You can either do all your prep before you start, or as you get to each item in the method. OSTRICH & OREGANO: Return the pan to a high heat with another drizzle of oil. When hot, brown the ostrich goulash for 2-4 minutes, shifting occasionally. Add the chopped oregano and cook for a further 1-2 minutes until the ostrich is cooked through and crispy. Remove from the pan on completion and season. SWEET ROAST BUTTERNUT: Preheat the oven to 200°C. Spread out the butternut pieces on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp, shifting halfway. SAUTÉ THE SPINACH: Return the pan to a medium heat with a drizzle of oil or knob of butter. When hot, sauté the shredded spinach for 3-5 minutes until wilted. On completion, stir it through the cooked couscous. COSY COUSCOUS: When the butternut is halfway, boil the kettle. Using a shallow bowl, submerge the couscous and vegetable stock in 250ml of boiling water. Add a drizzle of oil and gently stir through with a fork. Cover with a plate and set aside to steam for 7-10 minutes. Once cooked, fluff up with the fork. SOUL-WARMING BOWLS: Dish up the crispy ostrich goulash alongside some spinachy couscous and roast butternut. Drizzle with the red pesto dressing, crumble over the drained feta, and garnish with the sunflower seeds. Look at you go, Chef! SEEDS & DRESSING: Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. In a bowl, combine the red pepper pesto with 2 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency.
What should be prepared from my kitchen to make OSTRICH SOUL BOWL?
Butternut, Danish Feta, Fresh Origanum, Ostrich, Ostrich Goulash, Pesto Princess Red Pepper Pesto, Spinach, Sunflower Seeds, Vegetable Stock, Wholewheat Couscous
How many calories does OSTRICH SOUL BOWL have?
calories
How much fat content does OSTRICH SOUL BOWL have?
grams