eCook Meal
OSTRICH SUPERFOOD BOWL
with sautéed kale, quinoa & smoky chickpeas
We’re lining up the food superpowers: fluffy quinoa, sweet and smoky chickpeas, kale, smooth cottage cheese, and lean ostrich fillet. This buddha bowl will get your body blissing out on nutrients!
Serving guide
Choose your portion size.
FLUFFY QUINOA
Rinse the quinoa and place in a pot with a pinch of salt and 200ml of water. Place over a medium-high heat and bring to a simmer with the lid off. Cook for 12-15 minutes until the quinoa is fluffy and the tails have popped out, adding more water if required during the cooking process. On completion, drain if necessary and return to the pot. Cover with a lid and allow to stand off the heat until serving.
CRISPY Chickpeas
Place a pan over a medium-high heat with a drizzle of oil. When hot, toast the drained Chickpeas for 12-15 minutes until crispy, shifting occasionally. If they start to pop out, use a lid to rein them in. In the final 2 minutes, add the Sticky Glaze and half of the smoked paprika and simmer until the chickpeas are coated. Remove the pan from the heat on completion. Season to taste, cover, and set aside until serving.
DRESSING & Kale
While the Chickpeas are toasting, combine the smooth cottage cheese with three-quarters of the sliced mint. Mix in milk or water in 5ml increments until drizzling consistency. Season to taste and set aside for serving. Toss the halved baby tomatoes with a drizzle of oil and some seasoning. Set aside to marinate. Place the shredded kale in a bowl with a drizzle of oil and seasoning to taste. Using your hands, gently massage the kale until softened and coated in oil. Place a clean pan over a medium heat. When hot, sauté the soft kale for 2-3 minutes until wilted. Remove from the pan on completion and return to the bowl. Cover to keep warm until serving.
SEARED Ostrich
Pat the Ostrich dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the steak for 6-8 minutes, shifting and turning until browned all over and cooked to your preference. (The time frame recommended will yield a medium-rare result.) During the final minute, use a knob of butter to baste the steak. Remove the pan from the heat and sprinkle in the remaining smoked paprika. Spoon the pan juices over the steak until coated. Set aside to rest for 5 minutes before thinly slicing. Lightly season the slices.
SERVE IT UP!
Place helpings of sautéed Kale, sticky Chickpeas, fluffy quinoa, and tomatoes alongside each other in a bowl. Top with the slices of ostrich steak. Drizzle over the creamy mint dressing and garnish with the remaining mint. Good work, Chef!
FLUFFY QUINOA
Rinse the quinoa and place in a pot with a pinch of salt and 400ml of water. Place over a medium-high heat and bring to a simmer with the lid off. Cook for 12-15 minutes until the quinoa is fluffy and the tails have popped out, adding more water if required during the cooking process. On completion, drain if necessary and return to the pot. Cover with a lid and allow to stand off the heat until serving.
CRISPY Chickpeas
Place a pan over a medium-high heat with a drizzle of oil. When hot, toast the drained Chickpeas for 12-15 minutes until crispy, shifting occasionally. If they start to pop out, use a lid to rein them in. In the final 2 minutes, add the Sticky Glaze and half of the smoked paprika and simmer until the chickpeas are coated. Remove the pan from the heat on completion. Season to taste, cover, and set aside until serving.
DRESSING & Kale
While the Chickpeas are toasting, combine the smooth cottage cheese with three-quarters of the sliced mint. Mix in milk or water in 5ml increments until drizzling consistency. Season to taste and set aside for serving. Toss the halved baby tomatoes with a drizzle of oil and some seasoning. Set aside to marinate. Place the shredded kale in a bowl with a drizzle of oil and seasoning to taste. Using your hands, gently massage the kale until softened and coated in oil. Place a clean pan over a medium heat. When hot, sauté the soft kale for 2-3 minutes until wilted. Remove from the pan on completion and return to the bowl. Cover to keep warm until serving.
SEARED Ostrich
Pat the Ostrich dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the steaks for 6-8 minutes, shifting and turning until browned all over and cooked to your preference. (The time frame recommended will yield a medium-rare result.) During the final minute, use a knob of butter to baste the steaks. Remove the pan from the heat and sprinkle in the remaining smoked paprika. Spoon the pan juices over the steaks until coated. Set aside to rest for 5 minutes before thinly slicing. Lightly season the slices.
SERVE IT UP!
Place helpings of sautéed Kale, sticky Chickpeas, fluffy quinoa, and tomatoes alongside each other in a bowl. Top with the slices of ostrich steak. Drizzle over the creamy mint dressing and garnish with the remaining mint. Good work, Chef!
FLUFFY QUINOA
Rinse the quinoa and place in a pot with a pinch of salt and 400ml of water. Place over a medium-high heat and bring to a simmer with the lid off. Cook for 12-15 minutes until the quinoa is fluffy and the tails have popped out, adding more water if required during the cooking process. On completion, drain if necessary and return to the pot. Cover with a lid and allow to stand off the heat until serving.
CRISPY Chickpeas
Place a pan over a medium-high heat with a drizzle of oil. When hot, toast the drained Chickpeas for 12-15 minutes until crispy, shifting occasionally. If they start to pop out, use a lid to rein them in. In the final 2 minutes, add the Sticky Glaze and half of the smoked paprika and simmer until the chickpeas are coated. Remove the pan from the heat on completion. Season to taste, cover, and set aside until serving.
DRESSING & Kale
While the Chickpeas are toasting, combine the smooth cottage cheese with three-quarters of the sliced mint. Mix in milk or water in 5ml increments until drizzling consistency. Season to taste and set aside for serving. Toss the halved baby tomatoes with a drizzle of oil and some seasoning. Set aside to marinate. Place the shredded kale in a bowl with a drizzle of oil and seasoning to taste. Using your hands, gently massage the kale until softened and coated in oil. Place a clean pan over a medium heat. When hot, sauté the soft kale for 2-3 minutes until wilted. Remove from the pan on completion and return to the bowl. Cover to keep warm until serving.
SEARED Ostrich
Pat the Ostrich dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the steaks for 6-8 minutes, shifting and turning until browned all over and cooked to your preference. (The time frame recommended will yield a medium-rare result.) During the final minute, use a knob of butter to baste the steaks. Remove the pan from the heat and sprinkle in the remaining smoked paprika. Spoon the pan juices over the steaks until coated. Set aside to rest for 5 minutes before thinly slicing. Lightly season the slices.
SERVE IT UP!
Place helpings of sautéed Kale, sticky Chickpeas, fluffy quinoa, and tomatoes alongside each other in a bowl. Top with the slices of ostrich steak. Drizzle over the creamy mint dressing and garnish with the remaining mint. Good work, Chef!
FLUFFY QUINOA
Rinse the quinoa and place in a pot with a pinch of salt and 800ml of water. Place over a medium-high heat and bring to a simmer with the lid off. Cook for 12-15 minutes until the quinoa is fluffy and the tails have popped out, adding more water if required during the cooking process. On completion, drain if necessary and return to the pot. Cover with a lid and allow to stand off the heat until serving.
CRISPY Chickpeas
Place a pan over a medium-high heat with a drizzle of oil. When hot, toast the drained Chickpeas for 12-15 minutes until crispy, shifting occasionally. If they start to pop out, use a lid to rein them in. In the final 2 minutes, add the Sticky Glaze and half of the smoked paprika and simmer until the chickpeas are coated. Remove the pan from the heat on completion. Season to taste, cover, and set aside until serving.
DRESSING & Kale
While the Chickpeas are toasting, combine the smooth cottage cheese with three-quarters of the sliced mint. Mix in milk or water in 5ml increments until drizzling consistency. Season to taste and set aside for serving. Toss the halved baby tomatoes with a drizzle of oil and some seasoning. Set aside to marinate. Place the shredded kale in a bowl with a drizzle of oil and seasoning to taste. Using your hands, gently massage the kale until softened and coated in oil. Place a large, clean pan over a medium heat. When hot, sauté the soft kale for 2-3 minutes until wilted. Remove from the pan on completion and return to the bowl. Cover to keep warm until serving.
SEARED Ostrich
Pat the Ostrich dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the steaks for 6-8 minutes, shifting and turning until browned all over and cooked to your preference. (The time frame recommended will yield a medium-rare result.) During the final minute, use a knob of butter to baste the steaks. Remove the pan from the heat and sprinkle in the remaining smoked paprika. Spoon the pan juices over the steaks until coated. Set aside to rest for 5 minutes before thinly slicing. Lightly season the slices.
SERVE IT UP!
Place helpings of sautéed Kale, sticky Chickpeas, fluffy quinoa, and tomatoes alongside each other in a bowl. Top with the slices of ostrich steak. Drizzle over the creamy mint dressing and garnish with the remaining mint. Good work, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R299.31
for 4 servings · R74.83 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Smooth Cottage Cheese needs 120 mlOrganic Low Fat Plain Smooth Cottage Cheese 250 g R53.99 · whole pack (size can't be divided)R53.99
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Chickpeas needs 480 gChilli, Chickpea & Butternut Soup Mix 600 g 600 g at R42.99 · 80% of packR34.39
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White Quinoa needs 300 mlFully Cooked Brown Basmati Rice With Red and White Quinoa 250 g R43.99 · whole pack (size can't be divided)R43.99
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Free-Range Ostrich Steak needs 640 gOstrich Steaks Avg 1 kg 1 kg at R216.99 · 64% of packR138.87
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Kale needs 200 gKale Min 350 g 350 g at R35.99 · 57% of packR20.57
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Fresh Mint needs 10 gFresh Mint 20 g 20 g at R14.99 · 50% of packR7.50
Not in the Woolies basket — source these elsewhere:
- Cape Herb & Spice Smoked Paprika
- Sticky Glaze
- Baby Tomatoes
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for OSTRICH SUPERFOOD BOWL?
The preparation time for OSTRICH SUPERFOOD BOWL with sautéed kale, quinoa & smoky chickpeas is between 20 and 45 minutes.
What is the total time required to make OSTRICH SUPERFOOD BOWL with sautéed kale, quinoa & smoky chickpeas?
The total time required to make OSTRICH SUPERFOOD BOWL with sautéed kale, quinoa & smoky chickpeas is between 30 and 55 minutes.
How many servings does OSTRICH SUPERFOOD BOWL provide?
4 servings
What are the main ingredients in OSTRICH SUPERFOOD BOWL?
Baby Tomato, Cape Herb & Spice Smoked Paprika, Chickpeas, Fresh Mint, Kale, Ostrich, Ostrich Steak, Smooth Cottage Cheese, Sticky Glaze, White Quinoa
What is the nutritional information of OSTRICH SUPERFOOD BOWL?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare OSTRICH SUPERFOOD BOWL?
SERVE IT UP!: Place helpings of sautéed kale, sticky chickpeas, fluffy quinoa, and tomatoes alongside each other in a bowl. Top with the slices of ostrich steak. Drizzle over the creamy mint dressing and garnish with the remaining mint. Good work, Chef! DRESSING & KALE: While the chickpeas are toasting, combine the smooth cottage cheese with three-quarters of the sliced mint. Mix in milk or water in 5ml increments until drizzling consistency. Season to taste and set aside for serving. Toss the halved baby tomatoes with a drizzle of oil and some seasoning. Set aside to marinate. Place the shredded kale in a bowl with a drizzle of oil and seasoning to taste. Using your hands, gently massage the kale until softened and coated in oil. Place a clean pan over a medium heat. When hot, sauté the soft kale for 2-3 minutes until wilted. Remove from the pan on completion and return to the bowl. Cover to keep warm until serving. SEARED OSTRICH: Pat the ostrich dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the steaks for 6-8 minutes, shifting and turning until browned all over and cooked to your preference. (The time frame recommended will yield a medium-rare result.) During the final minute, use a knob of butter to baste the steaks. Remove the pan from the heat and sprinkle in the remaining smoked paprika. Spoon the pan juices over the steaks until coated. Set aside to rest for 5 minutes before thinly slicing. Lightly season the slices. FLUFFY QUINOA: Rinse the quinoa and place in a pot with a pinch of salt and 400ml of water. Place over a medium-high heat and bring to a simmer with the lid off. Cook for 12-15 minutes until the quinoa is fluffy and the tails have popped out, adding more water if required during the cooking process. On completion, drain if necessary and return to the pot. Cover with a lid and allow to stand off the heat until serving. CRISPY CHICKPEAS: Place a pan over a medium-high heat with a drizzle of oil. When hot, toast the drained chickpeas for 12-15 minutes until crispy, shifting occasionally. If they start to pop out, use a lid to rein them in. In the final 2 minutes, add the Sticky Glaze and half of the smoked paprika and simmer until the chickpeas are coated. Remove the pan from the heat on completion. Season to taste, cover, and set aside until serving.
What should be prepared from my kitchen to make OSTRICH SUPERFOOD BOWL?
Baby Tomato, Cape Herb & Spice Smoked Paprika, Chickpeas, Fresh Mint, Kale, Ostrich, Ostrich Steak, Smooth Cottage Cheese, Sticky Glaze, White Quinoa
How many calories does OSTRICH SUPERFOOD BOWL have?
calories
How much fat content does OSTRICH SUPERFOOD BOWL have?
grams