Pan-seared Beef Rump and Ratatouille
with fluffy couscousCalories
:
601 kcalProtein
:
40g proteinTotal
:
35 minutesDifficulty
:
MediumCalorie Smart
Protein Rich
Allergens:
- Wheat
- Cereals containing gluten
- Celery
- Soya
- May contain traces of allergens
- Milk
- Mustard
- Sulphites
- Wheat
- Barley
- Celery
- Cereals containing gluten
A recipe conveniently customised just to your liking.
Ingredients
Serving amount
1 unit(s)
Aubergine
1 unit(s)
Bell Pepper
100 grams
Couscous
(Contains: Wheat, Cereals containing gluten May be present: Soya)
1 pack(s)
Chopped Tomato with Onion & Garlic
5 grams
Parsley
15 grams
Mediterranean Spice Mix
(May be present: Milk, Mustard, Soya, Sulphites, Wheat, Barley, Celery, Cereals containing gluten)
15 grams
Pomegranate Molasses
1 sachet(s)
Hello Muscat
(Contains: Celery)
250 grams
Irish Beef Rump
Not included in your delivery
to taste
Water
to taste
Salt
to taste
Pepper
to taste
Oil
to taste
Sugar
to taste
Butter
Nutrition Values
Energy (kJ)2515 kJ
Energy (kcal)601 kcal
Fat18.1 g
of which saturates6.9 g
Carbohydrate69.4 g
of which sugars23.8 g
Dietary Fiber11.1 g
Protein40 g
Salt7.9 g
Potassium449.7 mg
Calcium23.5 mg
Iron1.1 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in your delivered box.
Utensils
•Pot with Lid
Cooking Steps
1
- Add the couscous to a medium bowl along with the muscat.
- Pour 200ml boiling water (500ml for 4P) into the bowl.
- Cover with a plate or cling film and leave aside for 10 mins (or until ready to serve).
2
- Trim the aubergine then cut into 2cm cubes.
- Halve the bell pepper and discard the core and seeds. Chop into 2cm chunks.
- Roughly chop the parsley (stalks and all).
3
- Place a large pot over medium-high heat with a good glug of oil.
- When the oil is hot, fry the aubergine, bell pepper and Mediterranean mix (reserve a pinch to use on the beef) until charred, 6-8 mins.
- Season with salt and pepper.
TIP: By stirring only every so often you'll allow the veg to char nicely.
4
- Add the chopped tomatoes to the pot and cover and simmer, 8-10 mins.
- Add a splash of water to loosen the sauce if necessary.
- Season to taste with salt, pepper and sugar. Stir through a knob of butter in the end.
5
- Meanwhile, place a pan over high heat with a drizzle of oil.
- Season the beef with reserved Mediterranean mix, salt and pepper.
- Fry the beef until browned, 1-2 mins each side for medium-rare.
- Cook for another 1-2 mins on each side if you like it medium and a further 1-2 mins on each side if you want it well-done. IMPORTANT: Wash hands and equipment after handling raw meat and its packaging. Meat is safe to eat when the outside is browned.
6
- Fluff up the couscous with a fork and divide between bowls.
- Top with the pan-fried beef.
- Drizzle the pomegranate molasses over the beef.
- Serve the ratatouille alongside.
- Garnish with the remaining parsley.
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