SHARE
Christmas

Sticky miso hasselback kumara with pear and sage

Subscribe Now! See favs
Share
 PRINT
Serves: 8
Time to make: 1 hr 15 mins
( Hands-on time: 15 mins )
Total cost: $ 8.80 / $ 1.10 per serve

(at time of publication)


Sticky miso hasselback kumara with pear and sage

  • Ingredients

  • Nutrition Info.(per serve)

  • 8 small kumara, skin on
  • ½ cup fresh sage leaves
  • 2 medium pears, skin on, halved, thinly sliced
  • spray oil
  • 1 tablespoon miso paste
  • 2 teaspoons reduced-salt soy sauce
  • 1 tablespoon sesame oil
  • 2 tablespoons mirin (see tips)
  • 2 cloves garlic, crushed
  • 1 tablespoon honey
  • micro herbs, to garnish (optional)

  • Nutrition Info

    • Kilojoules 530kJ

    • Calories 127cal

    • Protein 2g

    • Total fat 3g

    • Saturated fat 0g

    • Carbohydrates 20g

    • Sugars 14g

    • Dietary fibre 3g

    • Sodium 130mg

    • Calcium 20mg

    • Iron 0.5mg

    Instructions

    1 Preheat oven to 180°C. Line a large baking tray with baking paper. Thinly slice kumara, almost all the way through, but keep bases intact. Place, cut-side up, on prepared tray.

    2 Place sage and pear slices randomly between kumara slits. Spray with olive oil. Bake for 10 minutes.

    3 In a small bowl, combine miso, soy, sesame oil, mirin, garlic and honey to a smooth paste. Brush or drizzle mixture over kumara, bake for another 10 minutes then repeat brushing. Bake for a further 20-30 minutes, brushing at 10-minute intervals, until kumara are golden, sticky and tender. Serve.


    Cutting dairy out of your diet for health reasons or because you’re vegan doesn’t have to be a chore. Healthy Food Guide has an extensive collection of healthy dairy-free recipes to make the transition easy and delicious. Browse hundreds of high-fibre recipes. Delicious and healthy meal ideas with high fibre ingredients. Browse hundreds of low-kilojoule recipes. Delicious low-kilojoule/calorie meal and snack ideas. Browse hundreds of low sodium recipes. Lower your sodium intake with delicious and healthy meal ideas. Fresh, inspiring and healthy vegetarian recipes to help you maintain a balanced diet while living meat free. Our vegetarian recipes are full of goodness and perfect for vegetarians and people wanting to enjoy a meal without meat.

    Variations

    Make it gluten free: Check soy sauce, miso and mirin are gluten free.

    Make it vegan: Use maple syrup instead of honey.

    HFG tip

    Find mirin in the international aisle of the supermarket, or use 1 teaspoon sugar as a substitute.

    NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

    Rate this recipe

    • 0 People Rated This Recipe

    • Average Rating

    • (0 / 5)
    Author: Kerrie Ray -
    Photographer: Mark O'Meara
    First published: Dec 2018
    Ready to put your health first?
    Subscribe here

    Please log in

    This page requires a healthyfood.com account. Please create one below, or sign in if you already have one.

    * We’ll never pass your email address to third parties, or send you spammy stuff, we promise.

    Thanks, you're good to go!

    X

    {{formAction == 'login' ? "Log in here to continue" : "Enjoying Healthy Food Guide?" }}

    {{formAction == 'login' ? "" : "You've seen 3 free recipes, articles or videos." }}
    Register for your free account below to see 3 more, and then 6 free per month OR log in here if you already have an account.

    Need an account?

    * We’ll never pass your email address to third parties, or send you spammy stuff, we promise. See Terms of use.

    Thanks, you're good to go!

    X
    X

    {{ contentNotIncluded('company') }} has not subscribed to {{ contentNotIncluded('contentType') }}.

    Ask your librarian to subscribe to this service next year. Alternatively, use a home network and buy a digital subscription—just $1/week...

    Go back