eCook Meal
Ostrich Soul Bowl
with roast butternut, red pepper pesto & Danish-style feta
Soothe your soul from the stresses of the week with succulent ostrich pieces, pan-fried with fresh oregano and scattered over a feel-good jumble of whole wheat couscous, roast butternut, creamy feta, and red pesto dressing.
Serving guide
Choose your portion size.
SWEET ROAST Butternut
Preheat the oven to 200°C. Spread out the Butternut chunks 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 pesto with 1 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency and set aside for serving.
COSY COUSCOUS
When the Butternut reaches the halfway mark, boil the kettle. Using a shallow bowl, submerge the couscous and 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 2-4 minutes until wilted. Remove from the pan on completion. When the couscous is cooked, stir through the wilted spinach. Cover to keep warm and set aside for serving.
Oregano-INFUSED OSTRICH
Drain any liquid from the Ostrich goulash and pat dry with some paper towel. Return the pan to a high heat with another drizzle of oil or knob of butter. When hot, brown the ostrich for 2-4 minutes, shifting occasionally. Add the chopped Oregano, season, and fry for another minute until browned and cooked through. On completion, remove from the heat and allow to rest in the pan for 5 minutes before serving.
A BOWL TO WARM YOUR SOUL!
Make a warm bed of Spinach and couscous and scatter over the roast Butternut. Pop the juicy ostrich on top and drizzle with the red pesto dressing. Crumble over the drained feta and garnish with the toasted sunflower seeds. Look at you go, Chef!
SWEET ROAST Butternut
Preheat the oven to 200°C. Spread out the Butternut chunks 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 pesto with 2 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency and set aside for serving.
COSY COUSCOUS
When the Butternut reaches the halfway mark, boil the kettle. Using a shallow bowl, submerge the couscous and 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. Remove from the pan on completion. When the couscous is cooked, stir through the wilted spinach. Cover to keep warm and set aside for serving.
Oregano-INFUSED OSTRICH
Drain any liquid from the Ostrich goulash and pat dry with some paper towel. Return the pan to a high heat with another drizzle of oil or knob of butter. When hot, brown the ostrich for 2-4 minutes, shifting occasionally. Add the chopped Oregano, season, and fry for another minute until browned and cooked through. On completion, remove from the heat and allow to rest in the pan for 5 minutes before serving.
A BOWL TO WARM YOUR SOUL!
Make a warm bed of Spinach and couscous and scatter over the roast Butternut. Pop the juicy ostrich on top and drizzle with the red pesto dressing. Crumble over the drained feta and garnish with the toasted sunflower seeds. Look at you go, Chef!
SWEET ROAST Butternut
Preheat the oven to 200°C. Spread out the Butternut chunks 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 pesto with 2 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency and set aside for serving.
COSY COUSCOUS
When the Butternut reaches the halfway mark, boil the kettle. Using a shallow bowl, submerge the couscous and 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. Remove from the pan on completion. When the couscous is cooked, stir through the wilted spinach. Cover to keep warm and set aside for serving.
Oregano-INFUSED OSTRICH
Drain any liquid from the Ostrich goulash and pat dry with some paper towel. Return the pan to a high heat with another drizzle of oil or knob of butter. When hot, brown the ostrich for 2-4 minutes, shifting occasionally. Add the chopped Oregano, season, and fry for another minute until browned and cooked through. On completion, remove from the heat and allow to rest in the pan for 5 minutes before serving.
A BOWL TO WARM YOUR SOUL!
Make a warm bed of Spinach and couscous and scatter over the roast Butternut. Pop the juicy ostrich on top and drizzle with the red pesto dressing. Crumble over the drained feta and garnish with the toasted sunflower seeds. Look at you go, Chef!
SWEET ROAST Butternut
Preheat the oven to 200°C. Spread out the Butternut chunks 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 pesto with 3 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency and set aside for serving.
COSY COUSCOUS
When the Butternut reaches the halfway mark, boil the kettle. Using a shallow bowl, submerge the couscous and 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 5-7 minutes until wilted. Remove from the pan on completion. When the couscous is cooked, stir through the wilted spinach. Cover to keep warm and set aside for serving.
Oregano-INFUSED OSTRICH
Drain any liquid from the Ostrich goulash and pat dry with some paper towel. Return the pan to a high heat with another drizzle of oil or knob of butter. When hot, brown the ostrich for 4-6 minutes, shifting occasionally. Add the chopped Oregano, season, and fry for another minute until browned and cooked through. On completion, remove from the heat and allow to rest in the pan for 5 minutes before serving.
A BOWL TO WARM YOUR SOUL!
Make a warm bed of Spinach and couscous and scatter over the roast Butternut. Pop the juicy ostrich on top and drizzle with the red pesto dressing. Crumble over the drained feta and garnish with the toasted sunflower seeds. Look at you go, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R59.02
for 4 servings · R14.75 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Oregano needs 10 gTomato and Oregano Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
-
Vegetable Stock needs 20 mlFresh Liquid Vegetable Stock 500 ml 500 ml at R39.99 · 4% of packR1.60
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Danish-Style Feta needs 160 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 20% of packR20.00
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Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
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Spinach needs 200 gWhole Spinach 350 g 350 g at R19.99 · 57% of packR11.42
-
Sunflower Seeds needs 40 gSunflower Seeds 250 g 250 g at R44.99 · 16% of packR7.20
Not in the Woolies basket — source these elsewhere:
- Pesto Princess Red Pesto
- Whole Wheat Couscous
- Ostrich Goulash
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 & Danish-style feta is between 20 and 35 minutes.
What is the total time required to make Ostrich Soul Bowl with roast butternut, red pepper pesto & Danish-style feta?
The total time required to make Ostrich Soul Bowl with roast butternut, red pepper pesto & Danish-style feta is between 35 and 50 minutes.
How many servings does Ostrich Soul Bowl provide?
4 servings
What are the main ingredients in Ostrich Soul Bowl?
Butternut, Feta, Oregano, Ostrich, Ostrich Goulash, Pesto Princess Red Pesto, Spinach, Sunflower Seeds, Vegetable Stock, Whole Wheat 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?
OREGANO-INFUSED OSTRICH: Drain any liquid from the ostrich goulash and pat dry with some paper towel. Return the pan to a high heat with another drizzle of oil or knob of butter. When hot, brown the ostrich for 2-4 minutes, shifting occasionally. Add the chopped oregano, season, and fry for another minute until browned and cooked through. On completion, remove from the heat and allow to rest in the pan for 5 minutes before serving. A BOWL TO WARM YOUR SOUL!: Make a warm bed of spinach and couscous and scatter over the roast butternut. Pop the juicy ostrich on top and drizzle with the red pesto dressing. Crumble over the drained feta and garnish with the toasted sunflower seeds. Look at you go, Chef! SWEET ROAST BUTTERNUT: Preheat the oven to 200°C. Spread out the butternut chunks 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. Remove from the pan on completion. When the couscous is cooked, stir through the wilted spinach. Cover to keep warm and set aside for serving. 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 pesto with 2 tsp of olive oil. Add warm water in 5ml increments until drizzling consistency and set aside for serving. COSY COUSCOUS: When the butternut reaches the halfway mark, boil the kettle. Using a shallow bowl, submerge the couscous and 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.
What should be prepared from my kitchen to make Ostrich Soul Bowl?
Butternut, Feta, Oregano, Ostrich, Ostrich Goulash, Pesto Princess Red Pesto, Spinach, Sunflower Seeds, Vegetable Stock, Whole Wheat Couscous
How many calories does Ostrich Soul Bowl have?
calories
How much fat content does Ostrich Soul Bowl have?
grams