eCook Meal
Taste-Of-Morocco Basa
with roast lentils and green beans & a hummus slaw
Let the worries of the week waft away with the aromas of this super easy, Morrocan-inspired meal. Spiced basa fillet draped over roast green beans, onions, and lentils, spattered with parsley yoghurt, and accompanied by a carrot slaw dressed with hummus.
Serving guide
Choose your portion size.
MOROCCAN VEGGIE ROAST
Preheat the oven to 180°C. Place the Onion chunks, drained Lentils, and sliced green beans on a roasting tray. Coat in oil, half of the Morroccan Rub (to taste), and some seasoning. Roast in the hot oven for 20-25 minutes until the veggies are cooked through and the lentils are crispy.
GET THOSE SEEDS CRUNCHY!
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.
Yoghurt DRESSING & CARROT SLAW
In a bowl, combine the Yoghurt with three-quarters of the chopped Parsley. Season to taste and set aside for serving. Place the hummus in a bowl and mix in a drizzle of oil and 1 tsp of water. Toss through the grated carrot, season to taste, and set aside for serving.
PAN FRY THE BASA
When the veggies have 5 minutes remaining, return the pan to a medium-high heat with a drizzle of oil or knob of butter. Pat the basa dry with some paper towel and coat in the remaining Moroccan Rub to taste. When the pan is hot, fry the basa for 1-2 minutes per side until cooked through and golden. Remove the pan from the heat on completion.
TIME TO DINE!
Spread out a bed of rinsed baby spinach and load with the spicy green beans, Lentils, and onions. Top with the carrot and hummus slaw and lay over the golden basa fillet. Finish off with drizzles of parsley yoghurt, a scattering of toasted sunflower seeds, and sprinkles of the remaining chopped parsley. Enjoy, Chef!
MOROCCAN VEGGIE ROAST
Preheat the oven to 180°C. Place the Onion chunks, drained Lentils, and sliced green beans on a roasting tray. Coat in oil, half of the Morroccan Rub (to taste), and some seasoning. Roast in the hot oven for 25-30 minutes until the veggies are cooked through and the lentils are crispy.
GET THOSE SEEDS CRUNCHY!
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.
Yoghurt DRESSING & CARROT SLAW
In a bowl, combine the Yoghurt with three-quarters of the chopped Parsley. Season to taste and set aside for serving. Place the hummus in a salad bowl and mix in a drizzle of oil and 2 tsp of water. Toss through the grated carrot, season to taste, and set aside for serving.
PAN FRY THE BASA
When the veggies have 5 minutes remaining, return the pan to a medium-high heat with a drizzle of oil or knob of butter. Pat the basa dry with some paper towel and coat in the remaining Moroccan Rub to taste. When the pan is hot, fry the basa for 1-2 minutes per side until cooked through and golden. Remove the pan from the heat on completion.
TIME TO DINE!
Spread out a bed of rinsed baby spinach and load with the spicy green beans, Lentils, and onions. Top with the carrot and hummus slaw and lay over the golden basa fillet. Finish off with drizzles of parsley yoghurt, a scattering of toasted sunflower seeds, and sprinkles of the remaining chopped parsley. Enjoy, Chef!
MOROCCAN VEGGIE ROAST
Preheat the oven to 180°C. Place the Onion chunks, drained Lentils, and sliced green beans on a roasting tray. Coat in oil, half of the Morroccan Rub (to taste), and some seasoning. Roast in the hot oven for 25-30 minutes until the veggies are cooked through and the lentils are crispy.
GET THOSE SEEDS CRUNCHY!
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.
Yoghurt DRESSING & CARROT SLAW
In a bowl, combine the Yoghurt with three-quarters of the chopped Parsley. Season to taste and set aside for serving. Place the hummus in a salad bowl and mix in a drizzle of oil and 2 tsp of water. Toss through the grated carrot, season to taste, and set aside for serving.
PAN FRY THE BASA
When the veggies have 5 minutes remaining, return the pan to a medium-high heat with a drizzle of oil or knob of butter. Pat the basa dry with some paper towel and coat in the remaining Moroccan Rub to taste. When the pan is hot, fry the basa for 1-2 minutes per side until cooked through and golden. Remove the pan from the heat on completion.
TIME TO DINE!
Spread out a bed of rinsed baby spinach and load with the spicy green beans, Lentils, and onions. Top with the carrot and hummus slaw and lay over the golden basa fillet. Finish off with drizzles of parsley yoghurt, a scattering of toasted sunflower seeds, and sprinkles of the remaining chopped parsley. Enjoy, Chef!
MOROCCAN VEGGIE ROAST
Preheat the oven to 180°C. Place the Onion chunks, drained Lentils, and sliced green beans on a roasting tray. Coat in oil, half of the Morroccan Rub (to taste), and some seasoning. Roast in the hot oven for 35-40 minutes until the veggies are cooked through and the lentils are crispy.
GET THOSE SEEDS CRUNCHY!
Place the sunflower seeds in a large 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.
Yoghurt DRESSING & CARROT SLAW
In a bowl, combine the Yoghurt with three-quarters of the chopped Parsley. Season to taste and set aside for serving. Place the hummus in a large salad bowl and mix in a drizzle of oil and 1 tbsp of water. Toss through the grated carrot, season to taste, and set aside for serving.
PAN FRY THE BASA
When the veggies have 5 minutes remaining, return the pan to a medium-high heat with a drizzle of oil or knob of butter. Pat the basa dry with some paper towel and coat in the remaining Moroccan Rub to taste. When the pan is hot, fry the basa for 1-2 minutes per side until cooked through and golden. Remove the pan from the heat on completion.
TIME TO DINE!
Spread out a bed of rinsed baby spinach and load with the spicy green beans, Lentils, and onions. Top with the carrot and hummus slaw and lay over the golden basa fillet. Finish off with drizzles of parsley yoghurt, a scattering of toasted sunflower seeds, and sprinkles of the remaining chopped parsley. Enjoy, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R244.13
for 4 servings · R61.03 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Lentils needs 480 gLentil & Barley Soup Mix 600 g 600 g at R42.99 · 80% of packR34.39
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Basa Fillet needs 4Basa Fillets Avg 300 g R87.00 · whole pack (size can't be divided)R87.00
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Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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Carrots needs 480 gBulk Large Carrots 3 kg 3 kg at R45.00 · 16% of packR7.20
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Green Beans needs 400 gGreen Beans in Brine 410 g 410 g at R26.99 · 98% of packR26.33
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Hummus needs 200 mlHummus Dipper 240 g R45.99 · whole pack (size can't be divided)R45.99
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Baby Spinach needs 80 gBaby Spinach 400 g 400 g at R49.99 · 20% of packR10.00
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Plain Yoghurt needs 200 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 67% of packR13.33
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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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Onion 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:
- NOMU Moroccan Rub
Shopping
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Frequently Asked Questions
What is the preparation time for Taste-Of-Morocco Basa?
The preparation time for Taste-Of-Morocco Basa with roast lentils and green beans & a hummus slaw is between 20 and 35 minutes.
What is the total time required to make Taste-Of-Morocco Basa with roast lentils and green beans & a hummus slaw?
The total time required to make Taste-Of-Morocco Basa with roast lentils and green beans & a hummus slaw is between 30 and 45 minutes.
How many servings does Taste-Of-Morocco Basa provide?
4 servings
What are the main ingredients in Taste-Of-Morocco Basa?
Baby Spinach, Basa Fillet, Carrot, Green Beans, Hummus, Lentils, NOMU Moroccan Rub, Onion, Parsley, Sunflower Seeds, Yoghurt
What is the nutritional information of Taste-Of-Morocco Basa?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare Taste-Of-Morocco Basa?
GET THOSE SEEDS CRUNCHY!: 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. PAN FRY THE BASA: When the veggies have 5 minutes remaining, return the pan to a medium-high heat with a drizzle of oil or knob of butter. Pat the basa dry with some paper towel and coat in the remaining Moroccan Rub to taste. When the pan is hot, fry the basa for 1-2 minutes per side until cooked through and golden. Remove the pan from the heat on completion. YOGHURT DRESSING & CARROT SLAW: In a bowl, combine the yoghurt with three-quarters of the chopped parsley. Season to taste and set aside for serving. Place the hummus in a salad bowl and mix in a drizzle of oil and 2 tsp of water. Toss through the grated carrot, season to taste, and set aside for serving. MOROCCAN VEGGIE ROAST: Preheat the oven to 180°C. Place the onion chunks, drained lentils, and sliced green beans on a roasting tray. Coat in oil, half of the Morroccan Rub (to taste), and some seasoning. Roast in the hot oven for 25-30 minutes until the veggies are cooked through and the lentils are crispy. TIME TO DINE!: Spread out a bed of rinsed baby spinach and load with the spicy green beans, lentils, and onions. Top with the carrot and hummus slaw and lay over the golden basa fillet. Finish off with drizzles of parsley yoghurt, a scattering of toasted sunflower seeds, and sprinkles of the remaining chopped parsley. Enjoy, Chef!
What should be prepared from my kitchen to make Taste-Of-Morocco Basa?
Baby Spinach, Basa Fillet, Carrot, Green Beans, Hummus, Lentils, NOMU Moroccan Rub, Onion, Parsley, Sunflower Seeds, Yoghurt
How many calories does Taste-Of-Morocco Basa have?
calories
How much fat content does Taste-Of-Morocco Basa have?
grams