Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Kumara with bean ratatouille

Time to make: 30 mins
Serving: 4 people

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Ingredients

Measurements explained

4 medium-sized kumarasweet-potatoX, scrubbed

1 cup chopped button mushrooms

½ courgettezucchiniX, cubed

1 teaspoon reduced-fat spread

420g can Mexican-flavoured baked beans (we used Wattie’s)

2 tomatoes, chopped

¼ cup grated edam cheese

4 cups mesclun salad with a little vinaigrette

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Prick kumara with a fork. Place kumara on a microwave-proof dish and cook in microwave on full power for 15-20 minutes until cooked through.

2 To make ratatouille, place mushrooms and courgette in a microwave-proof bowl. Add spread, cover and cook for 2-3 minutes.

3 Add beans and tomatoes to mushroom mix. Stir well and microwave for 2 more minutes until heated through.

4 Spoon ratatouille on top of each kumara and serve sprinkled with a little cheese and salad.

HFG tip

Microwave cooking tips

Always check cooking dishes are suitable for use in the microwave. Pyrex works well.
Testing dishes for microwave cooking: Place a glass of water and the dish to test in the microwave. Cook on full power for 30 seconds to 1 minute. Remove the dish and glass from microwave. Test the water with your finger. Warm water and a cool dish means the dish will be safe for microwave use. Cool water and a warm or hot dish mean that the dish is not suitable for the microwave.
Have oven gloves ready to handle dishes after microwaving.
Stand food for a few minutes before removing from microwave to avoid any steam and spitting.
Getting rid of odours: Place 1-2 lemon slices in microwave in a small bowl of water. Heat on full power for 1 minute then leave in microwave for 5 minutes to allow odours to be absorbed into the water.

Nutrition info (per serve)

Calories 313 cal

Kilojoules 1310 kJ

Total fat 7 g

Saturated fat 2 g

Member only

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.

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First published: May 2012

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.