Perfectly Baked Kumara

Aka sweet potato, kumara is a versatile, delicious highly nutritious vegetable.

Many of the salads I make have a wedge of baked kumara tucked away inside or chunks scattered throughout and I thought you might like to know how to bake it. Basically a two step process, all you need is a couple of hours up your sleeve for baking time.

  • Preheat oven to 180°C
  • Wash kumara.
  • Tear off a square shaped piece of foil and wrap kumara so that no skin is showing.
  • Place in the middle of the oven.
  • Cooking time will vary depending on the size of your kumara!
  • Open the oven door and gently press to check softness. Can take anywhere between one and two hours to be perfectly done.

Will be really soft (feels like a ripe avocado) when cooked.

Baked kumara will last for a week in the fridge wrapped in foil, becoming stickier and sweeter as time goes by. Keep them on a plate to catch the sticky juice which ooze out of the folds in the foil.

The orange ones are best for juicy stickiness. Purple have a tendency to be slightly dry.

Great as a spread on crackers or bread, used as a dip with crudités, as a sandwich filling, as chunks diced onto pizza with tomato and cheese, stuffed into ravioli or cannelloni, in salad to add texture and substance and thrown diced into curry or a lamb casserole to add sweetness.

Do you have a favourite kumara / sweet potato recipe?

 

*Nutrition: high in vitamin B6, good source of vitamin C.  Good for warding off colds and viruses, protecting from disease and assisting in formation of bones and teeth. Source of Vitamin D crucial for immune system and overall health.  Contain iron, a good source of mag­nesium and potassium. Kumara are sweet but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain. High in carotenoids.

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