Beef Rump & Crushed Herby Chickpeas
with Courgette & Baby Spinach
Calories
:
487 kcalProtein
:
47.1g proteinTotal
:
25 minutesDifficulty
:
EasyDinner will be ready in a flash with this quick and easy meal. Nestle your perfectly seared beef rump on a bed of herby, smashed chickpeas for a protein double whammy. Simple and delicious!
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
300 g
Beef Rump
1 tin
Chickpeas
½
Red Onion
2
Garlic
1 sachet
Tomato & Herb Seasoning
1 packet
Tomato Paste
1 packet
Baby Spinach Leaves
1
Courgette
Not included in your delivery
1 drizzle
olive oil
½ cup
water
Nutrition Values
Calories487 kcal
Energy (kJ)2040 kJ
Fat17.2 g
of which saturates5.8 g
Carbohydrate29.6 g
of which sugars7.9 g
Dietary Fibre15.8 g
Protein47.1 g
Cholesterol55 mg
Sodium945 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 the delivered box, depending on your region.
Utensils
•Large Frying Pan
Cooking Steps
1
- Season beef rump with salt and pepper.
- In a large frying pan, heat a drizzle of olive oil over medium-high heat.
- When oil is hot, cook the beef for 4-5 minutes each side for medium-rare, or until cooked to your liking. Transfer to a plate to rest.
2
- Meanwhile, drain and rinse chickpeas.
- Grate carrot.
- Thinly slice onion (see ingredients). Finely chop garlic.
3
- While the beef is resting, wash out frying pan and return to medium-heat with a drizzle of olive oil. Cook onion, until just tender, 3-4 minutes. Add carrot and chickpeas and cook until tender and warmed through, a further 3-5 minutes.
- Add tomato & herb seasoning, garlic and tomato paste and cook, stirring until fragrant, 1 minute.
- Stir in the water and baby leaves until slightly thickened and wilted, 2-3 minutes. Remove pan from heat and gently crush chickpeas with a potato masher or fork. Season to taste.
TIP: Add a splash of water if the chickpeas look dry.
4
- Slice beef.
- Divide crushed Mediterranean chickpeas between bowls. Top with seared beef rump to serve. Enjoy!
