Baked kumara with white beans and olives
Try this low cost vegan baked kumara with white beans and olives for lunch or dinner, packed full of flavour, this recipe really couldn't be easier!
Serves: 4
Time to make: 1 hr
Hands-on time: 10 mins
Total cost: $13.60 / $3.40 per serve
(at time of publication)
Ingredients
- 4 kumara (200g each), scrubbed
- 2 x 400g cans cannellini beans, rinsed and drained
- ¼ cup pitted Kalamata olives
- 2 small tomatoes, diced
- 2 tablespoons chopped fresh flat-leaf parsley
- 2 tablespoons chopped fresh chives
- 2 tablespoons chopped raw almonds
- 1 tablespoon sunflower seeds
- black pepper
- 1 tablespoon tahini
- 2 tablespoons lemon juice4 cups mixed salad leaves, to serve
- 1 tablespoon olive oil
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Instructions
1 Preheat oven to 180ºC. Line a baking tray with baking paper. Place kumara on prepared tray and prick with a fork. Bake for 40-50 minutes, or until tender when pierced with a skewer.
2 Meanwhile, in a large bowl, combine beans, sliced olives, tomatoes, herbs, almonds and sunflower seeds. Season with pepper.
3 Cut a slit down the middle of each kumara. Gently separate sides and use a fork to mash flesh. Spoon ¼ of the filling into each kumara. Return kumara to oven and bake for 5-10 minutes more.
4 Meanwhile, in a small bowl, combine tahini, 1 tablespoon of the lemon juice and 2-3 teaspoons of warm water until smooth. Drizzle kumara with tahini dressing. Serve with mixed salad leaves dressed with remaining lemon juice and the olive oil.
Variations
Make it gluten free: Check tahini is gluten free.
Nutrition Info (per serve)
-
Calories 486cal
-
Kilojoules 2030kJ
-
Protein 15g
-
Total fat 13g
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–Saturated fat 2g
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Carbohydrates 70g
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–Sugars 22g
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Dietary fibre 15g
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Sodium 680mg
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Calcium 230mg
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Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
