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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

Naturopath Lauren Glucina
A Kiwi classic! Roasted kumara tossed with caramelised onions, rocket and a zingy dressing. Serves 6 as a side.
4.86 from 7 votes
Prep Time 5 mins
Cook Time 35 mins
Total Time 40 mins
Course Salad
Cuisine Gluten free, Vegan, Vegetarian
Servings 6
Calories 159 kcal


  • 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: 159kcalCarbohydrates: 20gProtein: 2.8gFat: 7.8gSaturated Fat: 1gFiber: 2.7gSugar: 7.7g
Keyword Kumara Salad
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