Kumara Salad with an Orange Tahini Dressing - kumara are New Zealand sweet potatoes and they're just delicious. Great healthy salad idea. #Kumara #sweetpotato #healthysalad #healthysaladideas #healthymains #vegansalad #AscensionKitchen

Kumara Salad with Orange Tahini Dressing

A Kiwi classic! Roasted kumara tossed with caramelised onions, rocket and a zingy dressing. Serves 6 as a side.
Course Salad
Cuisine Gluten free, Vegan, Vegetarian
Keyword Kumara Salad
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 6
Calories 159kcal
Author Naturopath Lauren Glucina


  • 3 kumara red, orange, gold varieties
  • 1 ½ tablespoons olive oil
  • 3 sprigs fresh thyme
  • 5 garlic cloves whole
  • 1 red onion
  • 2 teaspoons yellow mustard seeds
  • 2 teaspoons pure maple syrup
  • 2 teaspoons balsamic vinegar
  • 1 heaped cup fresh rocket/arugula


  • 1 tablespoon fresh orange juice
  • 1 scant tablespoon tahini hulled
  • 1 teaspoon Dijon mustard
  • ½ teaspoon wholegrain mustard
  • 2 teaspoons olive oil
  • 2 teaspoons pure maple syrup
  • pinch of sea salt



  • Pre-heat oven at 170˚C (338˚F).
  • Wash, pat dry, and cut kumara into chunks, place in a baking dish with garlic cloves.
  • Drizzle over ½ tablespoon olive oil, toss to coat, then add fresh thyme.
  • Bake for about 35 minutes or until soft and golden, set aside. Once cooled enough to handle, peel the skins off the garlic cloves.
  • To prepare the caramelised onion, heat 1 tablespoon olive oil in a pan, then add finely sliced red onion, add mustard seeds, cook over medium heat until soft and golden.
  • Add 2 teaspoons each pure maple syrup and balsamic vinegar, turn the heat down slightly and let cook for a further 10-15 minutes until caramelised.
  • Combine roasted kumara, caramelized onion and 1 heaped cup fresh rocket in a large serving bowl.


  • Whisk all ingredients together then pour liberally over the kumara salad.
  • Serve and enjoy!


  • You can substitute the kumara for regular sweet potato
  • Avoid crowding the kumara in the baking tray or it will steam rather than roast
  • Hulled tahini is my preference for the dressing as unhulled tahini can be bitter
  • You probably won't need all the dressing for this salad
  • Nutrition panel is an estimate only


Calories: 159kcal | Carbohydrates: 20g | Protein: 2.8g | Fat: 7.8g | Saturated Fat: 1g | Fiber: 2.7g | Sugar: 7.7g