Easy meals with vegetables: Kūmara - NPA175

Reviewed
May 2021
This resource relates to the following topics:

The "Easy meals with vegetables" series show basic storage, preparation and cooking techniques for common vegetables. They are useful to those running introductory cooking classes, in vegetable co-op boxes and for use in healthy lifestyle programmes.

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Details

Reviewed
May 2021
Updated
May 2021
Format
Online only
Type
PDF download
HE code
NPA175
Language
English

The full resource:

Kūmara

Available

All year round. Red, orange or golden kūmara.

Buy

Choose kūmara that are firm with unbroken skin.

Store

In a cool, dark cupboard.

Prepare

Scrub well and remove any small roots, peel if required.

Can be: 

Diced or grated, sliced, peeled, chopped into wedges

Cook

Can be:

  • Boiled
  • Mashed
  • Baked
  • Steamed 

Savoury vegetables and mince (serves 4)

Ingredients

  • 500 grams mince
  • 2 cups grated kūmara
  • 1 can (400grams) tomatoes, or 4 fresh tomatoes, chopped
  • 1 large onion, finely chopped
  • 2 cups water
  • 1 teaspoon stock powder
  • 1 cup frozen peas
  • 2 cups sliced silverbeet
  • To serve: extra kūmara, diced parsley, chopped

Method

  1. Brown mince in a large saucepan.
  2. Add the kūmara, tomatoes, onion, water and stock powder. Cook for 10 minutes.
  3. Add peas and silverbeet and cook for 5 minutes.
  4. Serve with diced, boiled, red and orange kūmara and parsley.

For more easy, fast and affordable food ideas visit healthykids.org.nz/eat/recipes, vegetables.co.nz or heartfoundation.org.nz/recipes

    This resource is for digital download only