You’ll be in the clouds if you love cooking with an air fryer, as this tasty recipe is tried and tested, Chef! Earthy roasted beetroot, kale & green beans are served with browned free-range steak slices, spiced with NOMU One For All Rub. Scatter over a minty yoghurt… and dinner is done!
Seared Beef Rump & Mint Yoghurt
Seared Beef Rump & Mint Yoghurt
with crispy kale & green beans
Hands on Time: 20 - 40 minutes
Overall Time: 40 - 60 minutes
Ingredients:
- Beef
- Beef Rump
- Beetroot
- Fresh Mint
- Green Beans
- Kale
- Low Fat Plain Yoghurt
- NOMU One For All Rub
- Rice Wine Vinegar
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Paper Towel
- Sugar/Sweetener/Honey
UN-BEET-ABLE
Preheat the oven to 200°C. Spread the Beetroot wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway). Place the shredded Kale in a bowl with a drizzle of oil and seasoning. In the final 5-8 minutes, add the dressed kale and halved Green Beans. Roast for the remaining time.
NOMU-SPICED STEAK
Place a pan over medium-high heat with a drizzle of oil. Pat the steak dry with paper towel. When hot, sear the steak fat-side down until crispy, 3-5 minutes. Flip the steak and sear until browned, 2-4 minutes per side (for medium-rare). In the final minute, spice with the NOMU rub. Remove from the pan and rest for 5 minutes before slicing and seasoning.
MINTY YOGHURT
To a bowl, add the yoghurt, ½ the chopped mint, and season.
DINNER = DONE
Smear the minty-yoghurt on half of the plate and top with the roasted veggies. Side with the sliced steak and all its pan juices. Garnish with the remaining mint.
Beetroot - 150g
Kale - 50g
Green Beans - 80g
Rice Wine Vinegar - 10ml
Beef/beef-rump/" title="View all our recipes with Beef Rump at eCook">Beef Rump - 160g
NOMU One For All Rub - 10ml
Low Fat Plain Yoghurt - 40ml
Fresh Mint - 3g
UN-BEET-ABLE
Preheat the oven to 200°C. Spread the Beetroot wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway). Place the shredded Kale in a bowl with a drizzle of oil and seasoning. In the final 5-8 minutes, add the dressed kale and halved Green Beans. Roast for the remaining time.
NOMU-SPICED STEAK
Place a pan over medium-high heat with a drizzle of oil. Pat the steak dry with paper towel. When hot, sear the steak fat-side down until crispy, 3-5 minutes. Flip the steak and sear until browned, 2-4 minutes per side (for medium-rare). In the final minute, spice with the NOMU rub. Remove from the pan and rest for 5 minutes before slicing and seasoning.
MINTY YOGHURT
To a bowl, add the yoghurt, ½ the chopped mint, and season.
DINNER = DONE
Smear the minty-yoghurt on half of the plate and top with the roasted veggies. Side with the sliced steak and all its pan juices. Garnish with the remaining mint.
Beetroot - 300g
Kale - 100g
Green Beans - 160g
Rice Wine Vinegar - 20ml
Beef/beef-rump/" title="View all our recipes with Beef Rump at eCook">Beef Rump - 320g
NOMU One For All Rub - 20ml
Low Fat Plain Yoghurt - 80ml
Fresh Mint - 5g
UN-BEET-ABLE
Preheat the oven to 200°C. Spread the Beetroot wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway).Place the shredded Kale in a bowl with a drizzle of oil and seasoning. In the final 5-8 minutes, add the dressed kale and halved Green Beans. Roast for the remaining time.
NOMU-SPICED STEAK
Place a pan over medium-high heat with a drizzle of oil. Pat the steak dry with paper towel. When hot, sear the steak fat-side down until crispy, 3-5 minutes. Flip the steak and sear until browned, 2-4 minutes per side (for medium-rare). In the final minute, spice with the NOMU rub. Remove from the pan and rest for 5 minutes before slicing and seasoning.
MINTY YOGHURT
To a bowl, add the yoghurt, ½ the chopped mint, and season.
DINNER = DONE
Smear the minty-yoghurt on half of the plate and top with the roasted veggies. Side with the sliced steak and all its pan juices. Garnish with the remaining mint.
Beetroot - 450g
Kale - 150g
Green Beans - 240g
Rice Wine Vinegar - 30ml
Beef/beef-rump/" title="View all our recipes with Beef Rump at eCook">Beef Rump - 480g
NOMU One For All Rub - 30ml
Low Fat Plain Yoghurt - 125ml
Fresh Mint - 8g
UN-BEET-ABLE
Preheat the oven to 200°C. Spread the Beetroot wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway). Place the shredded Kale in a bowl with a drizzle of oil and seasoning. In the final 5-8 minutes, add the dressed kale and halved Green Beans. Roast for the remaining time.
NOMU-SPICED STEAK
Place a pan over medium-high heat with a drizzle of oil. Pat the steak dry with paper towel. When hot, sear the steak fat-side down until crispy, 3-5 minutes. Flip the steak and sear until browned, 2-4 minutes per side (for medium-rare). In the final minute, spice with the NOMU rub. Remove from the pan and rest for 5 minutes before slicing and seasoning.
MINTY YOGHURT
To a bowl, add the yoghurt, ½ the chopped mint, and season.
DINNER = DONE
Smear the minty-yoghurt on half of the plate and top with the roasted veggies. Side with the sliced steak and all its pan juices. Garnish with the remaining mint.
Beetroot - 600g
Kale - 200g
Green Beans - 320g
Rice Wine Vinegar - 40ml
Beef/beef-rump/" title="View all our recipes with Beef Rump at eCook">Beef Rump - 640g
NOMU One For All Rub - 40ml
Low Fat Plain Yoghurt - 160ml
Fresh Mint - 10g
Frequently Asked Questions
What is the preparation time for Seared Beef Rump & Mint Yoghurt?
The preparation time for Seared Beef Rump & Mint Yoghurt with crispy kale & green beans is between 20 and 40 minutes.
What is the total time required to make Seared Beef Rump & Mint Yoghurt with crispy kale & green beans?
The total time required to make Seared Beef Rump & Mint Yoghurt with crispy kale & green beans is between 40 and 60 minutes.
How many servings does Seared Beef Rump & Mint Yoghurt provide?
4 servings
What are the main ingredients in Seared Beef Rump & Mint Yoghurt?
Beef, Beef Rump, Beetroot, Fresh Mint, Green Beans, Kale, Low Fat Plain Yoghurt, NOMU One For All Rub, Rice Wine Vinegar
What is the nutritional information of Seared Beef Rump & Mint Yoghurt?
Calories: 490, Carbs: 24 grams, Fat: grams, Protein: 43.4 grams, Sugar: 6 grams, Salt: 632.9 grams
How do I prepare Seared Beef Rump & Mint Yoghurt?
DINNER = DONE: Smear the minty-yoghurt on half of the plate and top with the roasted veggies. Side with the sliced steak and all its pan juices. Garnish with the remaining mint. MINTY YOGHURT: To a bowl, add the yoghurt, ½ the chopped mint, and season. NOMU-SPICED STEAK: Place a pan over medium-high heat with a drizzle of oil. Pat the steak dry with paper towel. When hot, sear the steak fat-side down until crispy, 3-5 minutes. Flip the steak and sear until browned, 2-4 minutes per side (for medium-rare). In the final minute, spice with the NOMU rub. Remove from the pan and rest for 5 minutes before slicing and seasoning. UN-BEET-ABLE: Preheat the oven to 200°C. Spread the beetroot wedges on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway). Place the shredded kale in a bowl with a drizzle of oil and seasoning. In the final 5-8 minutes, add the dressed kale and halved green beans. Roast for the remaining time.
What should be prepared from my kitchen to make Seared Beef Rump & Mint Yoghurt?
Beef, Beef Rump, Beetroot, Fresh Mint, Green Beans, Kale, Low Fat Plain Yoghurt, NOMU One For All Rub, Rice Wine Vinegar
How many calories does Seared Beef Rump & Mint Yoghurt have?
490 calories
How much fat content does Seared Beef Rump & Mint Yoghurt have?
grams
Woolies Products in this dish
