Mains

Kumara with bean ratatouille

Author: Rebecca Johnston

First published: May 2012

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Serves: 4

Time to make: 30 mins

Ingredients

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.

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.

Calories 313cal

Kilojoules 1310kJ

Protein 10g

Total fat 7g

–Saturated fat 2g

Carbohydrates 50g

–Sugars 13g

Dietary fibre 11g

Sodium 480mg

Calcium 110mg

Iron 2.5mg

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.

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