Kumara is a source of dietary fiber and contains a significant amount of potassium. Kumara is a great source of carbohydrate so it makes for a great energy source. Kumara is a good source of vitamin A, vitamin C, vitamin B6 and manganese. Kumara is a highly versatile vegetable, both in its uses and varieties to pick from, so the possibilities of recipes are endless.
Below are a few ideas to get you started:
-Roast veg mixes
-Kumara and potato mash
-Add to curries
Sweet potato patties
INGREDIENTS
Ā· 165g (1 cup) roasted sweet potato
Ā· 2 roast onion wedges, finely chopped
Ā· 20g baby spinach, half finely chopped
Ā· 20g feta, crumbled
Ā· 1 tablespoon finely chopped parsley leaves
Ā· 1 tablespoon plain flour
Ā· 1 tablespoon olive oil
Ā· 1/2 avocado
Ā· 2 teaspoons fresh lemon juice
Ā· Greek-style yoghurt, to serve
METHOD
Ā· Step 1
Use a fork or potato masher to mash the sweet potato in a bowl. Add the onion, chopped spinach, feta, parsley and flour. Stir to combine. Season.
Ā· Step 2
Heat the oil in a frying pan over medium heat. Shape the mixture into 3 patties. Cook for 2-3 minutes each side or until golden and cooked through. Transfer to a plate lined with paper towel to drain.
Ā· Step 3
Place the avocado and lemon juice in a bowl and use a fork to mash.
Ā· Step 4
Arrange the sweet potato patties on a serving plate with the mashed avocado mixture, a dollop of yoghurt and remaining spinach. Season and serve.
Loaded sweet potato fries
INGREDIENTS
Ā· 750g sweet potato cut into chips
Ā· 1 tbs taco seasoning
Ā· 400g can black beans, rinsed, drained
Ā· 1 1/2 cups (180g) coarsely grated tasty cheddar
Ā· 350g mixed tomatoes, chopped
Ā· 1/2 red onion, finely chopped
Ā· 2 tbs coriander leaves
Ā· 1 tbs lime juice
Ā· 1 ripe avocado, stoned, peeled, sliced
METHOD
Ā· Step 1
Preheat oven to 220Ā°C. Line a large baking tray with baking paper. Arrange the sweet potato chips in a single layer on the lined tray. Sprinkle with the taco seasoning. Bake for 15 mins. Turn the chips over. Bake for a further 10 mins or until crisp and cooked through.
Ā· Step 2
Sprinkle black beans and cheddar evenly over the chips on the tray. Bake for 5 mins or until the cheddar melts.
Ā· Step 3
Meanwhile, combine the tomato, onion, coriander and lime juice in a medium bowl.
Ā· Step 4
Transfer the chip mixture to a serving bowl. Top with the tomato mixture and avocado. Season.
Sweet potato gnocchi with pesto
INGREDIENTS
Ā· 2 medium (about 350g each) gold sweet potatoes
Ā· 2 cups (300g) plain flour
Ā· 1 1/2 cups basil leaves
Ā· 1/2 cup (80g) pine nuts, toasted
Ā· 2/3 cup (160ml) olive oil
METHOD
Ā· Step 1
Preheat oven to 200Ā°C. Place the sweet potatoes on a baking tray. Use a fork to prick the sweet potatoes all over.
Ā· Step 2
Bake, turning occasionally, for 1 hour or until tender. Set aside on the tray for 30 mins to cool.
Ā· Step 3
Line a baking tray with baking paper. Peel whole sweet potatoes and place the flesh in a large bowl. Use a potato masher or fork to mash until smooth. Add the flour. Season well with salt. Use your hands to mix until combined. Turn onto a lightly floured surface and knead until a smooth and slightly sticky dough forms. Divide into 4 even portions. Roll each portion into a 2cm-thick log. Use a small sharp knife to cut each log into 3cm lengths. Place on the lined tray.
Ā· Step 4
Bring a large saucepan of water to the boil over high heat. Season well with salt. Add one-quarter of the gnocchi and cook for 3-4 mins or until the gnocchi rise to the surface of the pan. Use a slotted spoon to transfer to a heatproof bowl. Repeat in 3 batches with the remaining gnocchi.
Ā· Step 5
Meanwhile, place basil and pine nuts in a small food processor. Process until finely chopped. With the motor running, add oil in a thin, steady stream. Season.
Ā· Step 6
Add half the pesto to the gnocchi in the bowl with roasted sweet potato. Toss to combine. Divide among serving bowls. Drizzle with remaining pesto.
Recipes from taste.com.au
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