Harissa Spiced Beef Rump
Ready in 30 minutes
• Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, December 3, 2017.
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, December 3, 2017.
With baby capsicum salad
Ingredients
Baby capsicum salad
- 25g bulgur wheat
- ½ punnet wee sweetie baby capsicums
- 1/8 red onion
- ½ courgette
- ½ carrot
- 1/3 punnet cherry tomatoes
- ¼-½ pack olives
- ¾-1 sachet lemon and saffron vinaigrette
Harissa spiced beef rump
- 140g beef rump steaks (at room temperature)
- ¾ teaspoon harissa spice mix
- 2 teaspoons super seed mix
- ¼ teaspoon oil
To serve
- 2 tablespoons finely chopped parsley leaves and stalks
Steps
-
Bring a half full kettle to the boil. Preheat BBQ grill or hot plate to medium-high (if using). Place bulgur and a pinch of salt in a small, heat-proof bowl and cover with boiling water and a plate. Leave for 15-18 minutes, until grains are tender. Drain well.
-
Heat a medium, dry fry-pan or grill plate on medium-high heat. Cut capsicums in half and cook, skin-side-down, for 1-2 minutes, turn and cook a further 1 minute. Season and allow to cool for 1 minute. Slice capsicum in half again then add to a bowl and set aside. Return same pan to medium heat.
-
Pat beef dry, place in a medium bowl, season and mix with all remaining harissa spiced beef ingredients (pressing firmly, so seeds stick). Add beef to pan and cook for 2-3 minutes each side for medium (depending on thickness), or until cooked to your liking. Set aside on a plate, loosely covered, to rest for 3-5 minutes, before slicing very thinly against the grain. Reserve any resting juices. Alternatively, cook beef and capsicums on BBQ.
-
Thinly slice onion (until you have your desired amount); grate courgette and carrot; cut tomatoes in half; roughly chop olives. Add all to a medium bowl, along with capsicums and vinaigrette. Once bulgur is cooked and drained, add to bowl and toss everything well to combine. Season to taste.
-
TO SERVE place baby capsicum salad onto a plate. Top with harissa spiced beef rump, drizzle over resting juices (if desired) and sprinkle with parsley.
Nutritional Information
Energy |
1836 kj 439 kcal |
---|---|
Protein | 41.8g |
Carbohydrate | 31.5g |
Fat | 14.2g |