Kumara have been grown and eaten in New Zealand since Maori first arrived.
There are three main varieties: Owairaka Red (red-skinned and creamy-fleshed), Toka Toka Gold (golden skin and flesh), and Beauregard (orange-fleshed).
Select firm kumara with smooth and unbroken skin.
Remove from plastic packaging and store in a cool, dry place (the pantry is ideal), not the fridge.
Kumara are remarkably nutritious vegetables:
- High in dietary fibre (maintains healthy digestion, weight control)
- A source of vitamin C (helps support a healthy immune system)
- The orange variety is an excellent source of carotenoids. Our body can convert some carotenoids into vitamin A which is important for normal vision
- A good source of the antioxidant vitamin E
- Have a lower glycaemic index than potatoes
Kumara can be boiled, mashed, roasted and used in a range of dishes. Peeling isn’t necessary — just scrub in water to remove dirt.
- Use a combination of colours in salads (warm or cold)
- Add to your usual roasted vegetables for flavour and colour
- Chunks of kumara make a delicious and healthy addition to a curry
- Include grated kumara in a stuffing
- Use to top a cottage pie
- Team kumara wedges with grilled meat or add to a warm salad: pair with orange segments and spring onions and drizzle with orange juice and sweet chilli sauce dressing
- Kiwi-fy the popular American dessert pumpkin pie: try kumara pie instead
- Try this recipe: Crushed kumara, sun-dried tomatoes and spinach with poached egg