{"id":12253,"date":"2019-05-05T16:06:43","date_gmt":"2019-05-05T04:06:43","guid":{"rendered":"https:\/\/ascensionkitchen.com\/?p=12253"},"modified":"2022-07-23T10:41:06","modified_gmt":"2022-07-22T22:41:06","slug":"kumara-salad","status":"publish","type":"post","link":"https:\/\/ascensionkitchen.com\/kumara-salad\/","title":{"rendered":"Easy roast kumara salad with orange dressing"},"content":{"rendered":"\n

Roast kumara salad<\/strong> is a Kiwi favourite! Kumara are New Zealand sweet potatoes – and they’re delicious roasted and tossed with caramelised onions and a zingy orange dressing.<\/p>\n\n\n\n

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Roast kumara salad<\/figcaption><\/figure>\n\n\n\n

Are you ready for a Kiwi classic? On the menu today – roast kumara salad<\/strong> with a zingy orange and tahini dressing.<\/p>\n\n\n\n

🍠 Kumara are the same as sweet potatoes - botanically, they are both Ipomoea batatas<\/em>, and part of the Convolvulaceae (morning glory) family, native to America, not New Zealand.<\/p>\n\n\n\n

New Zealand kumara varieties come in a range of colours, a spectrum that ranges from red to purple kumara, and gold to orange.<\/p>\n\n\n\n

Available year-round, they are incredibly energy dense so are great to serve as a side dish to make your main feel more substantial. <\/p>\n\n\n[feast_advanced_jump_to]\n\n\n

👩‍⚕️Kumara nutrition<\/h2>\n\n\n\n

Purple kumara <\/strong>(least sweet) have a purple skin and flesh and are rich in anthocyanins – a type of flavonoid with potent antioxidant effects.<\/p>\n\n\n\n

Red kumara<\/strong> (mildly sweet) have a red skin with creamy white flesh. Like purple sweet potato, they contain anthocyanins due to their red pigment. They’re a good source of vitamins C and B3<\/sub>, and contain some B1<\/sub>, B6<\/sub>, and manganese.<\/p>\n\n\n\n

Gold kumara<\/strong> (sweet) are a good source of vitamin B2<\/sub>, B6<\/sub> and folate, and contain some B1, B3, copper, and magnesium.<\/p>\n\n\n\n

Orange kumara<\/strong> (sweetest) are rich in beta-carotene, the dietary precursor to vitamin A. A source of B1<\/sub>, B2<\/sub>, B3<\/sub>, B6<\/sub>, vitamin C and manganese.<\/p>\n\n\n\n

[S<\/a>ourc<\/a>e<\/a>].<\/p>\n\n\n\n

All kumara plant varieties are a source of dietary fibre, and contain a significant amount of potassium, a key mineral involved in regulating fluid and pH balance, muscle contractions and nerve signals. <\/p>\n\n\n\n

Diets high in potassium are associated with lower blood pressure, so may reduce risk of hypertension and stroke.<\/p>\n\n\n\n

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Citrus perfectly pairs with the sweetness of kumara<\/figcaption><\/figure>\n\n\n\n

🍊<\/strong>Ingredient notes<\/h2>\n\n\n\n

There are many renditions of the beloved roast kumara salad here in NZ – but the most popular tend to be more akin to traditional potato salads, with spring onions and lashings of mayo and sour cream. Common additions are bacon, walnuts and curry powder.<\/p>\n\n\n\n

This easy kumara salad is a lighter take, friendlier to those on special diets.<\/p>\n\n\n\n

It combines a range of coloured kumara with garden herbs, garlic, caramelised onions, ample fresh rocket (or, baby spinach as a substitute) and a creamy orange tahini dressing.<\/p>\n\n\n\n

🍠Roast kumara salad - step by step<\/h2>\n\n\n\n

1.<\/strong> Roast kumara. <\/strong>Choose a variet<\/a>y of kuma<\/a>ra<\/a> and cut them into medium sized chunks. Arrange evenly on a baking dish. Scatter fresh thyme and whole garlic cloves over the top, and roast for about 35 minutes.<\/p>\n\n\n\n

💁🏽To coat kumara evenly with extra-virgin olive oil, I pour the oil into the palm of my hand, rub my hands together then massage over the kumara.<\/p>\n\n\n\n

2. Fry onions. <\/strong>Finely slice one red onion and fry with a few teaspoons of yellow mustard seeds until soft and golden over medium heat.<\/p>\n\n\n\n

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Roast the kumara, fry the onions and mustard seeds<\/figcaption><\/figure>\n\n\n\n

3. Caramalise onions. <\/strong>Add equal parts pure maple syrup and balsamic vinegar. <\/p>\n\n\n\n

Turn down the heat and cook for a good 10-15 minutes until the liquid has reduced and the onions are browned. The mustard seeds will eventually pop as they heat up – delicious!<\/p>\n\n\n\n

4. Prepare the dressing. <\/strong>To make the kumara salad dressing, whisk together fresh orange juice, tahini, Dijon and wholegrain mustard, olive oil, maple syrup and sea salt. So<\/em> good.<\/p>\n\n\n\n

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Caramelise the onions, whisk the dressing together<\/figcaption><\/figure>\n\n\n\n

5. Assemble.<\/strong> Toss the roast kumara with caramalised onions and fresh rocket in a large bowl. Add sliced green onion, and pour the dressing over the top (you won’t need the whole amount).<\/p>\n\n\n\n

There you have it – the most delicious salad ideal for the cooler months, enjoy!<\/p>\n\n\n\n

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Roast kumara salad<\/figcaption><\/figure>\n\n\n\n

🍴Serving and storage<\/h2>\n\n\n\n