Spicy kumara wedges with black bean salsa
Serves: 4
Time to make: 35 mins
Total cost: $15.76 / $3.94 per serve
(at time of publication)
Ingredients
- Salsa
- 420g can black beans
- 3 tomatoes, chopped
- 2 cloves garlic, chopped
- 2 tablespoons balsamic vinegar
- 1 lime, rind and juice
- ½ teaspoon Tabasco sauce
- 2 tablespoons chopped coriander
- 1 teaspoon paprika
- ½ teaspoon cumin
- ½ teaspoon cayenne pepper
- 1 teaspoon oregano
- 2 tablespoons sesame seeds
- 4 kumara (about 1kg), peeled, cut in chunky wedges
- cooking spray oil
- 4 tablespoons reduced-fat sour cream, to serve
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Instructions
1 Preheat oven to 180°C. Put salsa ingredients in a large bowl. Mix well, then refrigerate.
2 In a bowl, mix paprika, cumin, pepper, oregano and sesame seeds. Place kumara in a separate bowl. Spray with oil, then sprinkle with sesame seeds and spice mix. Combine until well coated.
3 Bake for 20-25 minutes until golden and crisp. Serve with salsa and a dollop of sour cream.
HFG tip
The wedges can be grilled on the barbecue, and the salsa can be made ahead to let the flavours develop.
Nutrition Info (per serve)
-
Calories 478cal
-
Kilojoules 2000kJ
-
Protein 13g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 85g
-
–Sugars 17g
-
Dietary fibre 13g
-
Sodium 190mg
-
Calcium 120mg
-
Iron 4.5mg
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.
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