Beef and spiced roast pump­kin with rib­bon salad and sumac yo­ghurt

Good Health Choices - - Eat Smart -


200g pump­kin, diced 2cm ½ parsnip, ends trimmed and sliced

into 1cm-thick rounds

½-1 tsp pump­kin spice mix

(see be­low)

½ tsp oil, for cook­ing (or use

spray oil)

1 spring onion, white part only,

thinly sliced


/ cup nat­u­ral, unsweet­ened,



low-fat yo­ghurt

½ tsp sumac

½ clove gar­lic, minced (op­tional)


275g lean beef rump steaks,

trimmed (at room tem­per­a­ture) ½ tsp pump­kin spice mix

(see be­low)

½ tsp oil, for cook­ing (or use

spray oil)


1 car­rot, peeled

1 Le­banese cu­cum­ber

1 spring onion, green part only,

thinly sliced

1½ tsp vine­gar (eg white wine,

red wine)

½ tsp ex­tra-vir­gin olive oil

2 tsp sliced al­monds


¼ tsp cumin seeds

¼ tsp whole yel­low mus­tard seeds ¼ tsp ground co­rian­der

/ tsp smoked pa­prika



Pinch of turmeric


2 tsp sliced al­monds

PRE­HEAT oven to 220°C. Line an oven tray with bak­ing pa­per. 1. Toss pump­kin and parsnip on pre­pared tray with pump­kin spice mix and first mea­sure of oil. Sea­son with salt and pep­per and roast for about 15 min­utes ini­tially. Re­move from oven and toss through white part of spring onion and return to oven to cook for a fur­ther 5 min­utes.

2. While pump­kin is cook­ing, pre­pare the rest of the meal. Place all sumac yo­ghurt in­gre­di­ents in a small bowl. Mix well and sea­son to taste with salt and pep­per. Set aside.

3. Heat a medium-sized dry-fry pan on medium-high heat. Pat beef dry with pa­per tow­els, sea­son with salt and rub in sec­ond mea­sure of pump­kin spice mix and oil.

4. Cook beef for 2-3 min­utes each side for medium-rare (de­pend­ing on thick­ness), or un­til cooked to your lik­ing. Set aside, cov­ered with foil, to rest for about 5 min­utes be­fore slic­ing thinly against the grain.

5. While beef is cook­ing and rest­ing, use a veg­etable peeler to peel car­rot and cu­cum­ber into long, thin rib­bons and thinly slice the cores. Place in a medium-sized bowl with all re­main­ing rib­bon salad in­gre­di­ents. Sea­son to taste with salt and pep­per and toss to com­bine.

TO SERVE, di­vide spiced roast pump­kin be­tween plates with slices of beef (and any rest­ing juices), rib­bon salad and a dol­lop of sumac yo­ghurt. Gar­nish with al­monds.


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