Zesty orange kūmara salad
Trying to eat more vegetables? This orange and kūmara salad is fresh and tasty. It's flavour-packed and good for you.
SERVES12
TIME TO MAKE30 - 45 mins
MEAL TYPEDinner
TIME TO MAKE30 - 45 mins
MEAL TYPEDinner
Find more great recipes and view nutritional information for this recipe on our website.
Method
- Peel and chop the kūmara into bite sized pieces. Boil the kūmara for 10-12 minutes or until tender. Drain and allow to cool.
- Place the chopped kūmara in a bowl and stir through the dressing of your choice.
- Add the orange zest and diced flesh, spring onions and spinach. Gently stir to combine.
- Serve as is, or, topped with canned tuna, or chickpeas (drained and rinsed) for a vegetarian option.
Tips
Whole kūmara can also be cooked in the microwave. Prick skin and cook on high for about 3-4 minutes, turning each kūmara halfway through cooking time. Cool and slice into pieces.
To make this recipe dairy-free, replace the dressing with ½ cup of vinaigrette (6 Tbsp canola oil, 2 Tbsp lemon juice, pepper).
- 3kūmara
- 2oranges, zest, peel and slice
- 2spring onions, chopped
- 2 cupsspinach, chopped
- 1/4 cupreduced fat yoghurt
- 1/4 cuplite mayo
- 1 tspcurry powder
Per serve
- Energy334kJ
- Protein1.2g
- Total Fat1.2g
- Saturated Fat0.2g
- Total Carbohydrate15.2g
- Sugars7.6g
- Dietary Fibre1.4g
- Sodium60mg
Method
- Peel and chop the kūmara into bite sized pieces. Boil the kūmara for 10-12 minutes or until tender. Drain and allow to cool.
- Place the chopped kūmara in a bowl and stir through the dressing of your choice.
- Add the orange zest and diced flesh, spring onions and spinach. Gently stir to combine.
- Serve as is, or, topped with canned tuna, or chickpeas (drained and rinsed) for a vegetarian option.
Tips
Whole kūmara can also be cooked in the microwave. Prick skin and cook on high for about 3-4 minutes, turning each kūmara halfway through cooking time. Cool and slice into pieces.
To make this recipe dairy-free, replace the dressing with ½ cup of vinaigrette (6 Tbsp canola oil, 2 Tbsp lemon juice, pepper).
Ingredients
- 3kūmara
- 2oranges, zest, peel and slice
- 2spring onions, chopped
- 2 cupsspinach, chopped
- 1/4 cupreduced fat yoghurt
- 1/4 cuplite mayo
- 1 tspcurry powder
Ingredients
- 3kūmara
- 2oranges, zest, peel and slice
- 2spring onions, chopped
- 2 cupsspinach, chopped
- 1/4 cupreduced fat yoghurt
- 1/4 cuplite mayo
- 1 tspcurry powder
Nutrition Facts
Per serve
- Energy334kJ
- Protein1.2g
- Total Fat1.2g
- Saturated Fat0.2g
- Total Carbohydrate15.2g
- Sugars7.6g
- Dietary Fibre1.4g
- Sodium60mg
Method
- Peel and chop the kūmara into bite sized pieces. Boil the kūmara for 10-12 minutes or until tender. Drain and allow to cool.
- Place the chopped kūmara in a bowl and stir through the dressing of your choice.
- Add the orange zest and diced flesh, spring onions and spinach. Gently stir to combine.
- Serve as is, or, topped with canned tuna, or chickpeas (drained and rinsed) for a vegetarian option.
Tips
Whole kūmara can also be cooked in the microwave. Prick skin and cook on high for about 3-4 minutes, turning each kūmara halfway through cooking time. Cool and slice into pieces.
To make this recipe dairy-free, replace the dressing with ½ cup of vinaigrette (6 Tbsp canola oil, 2 Tbsp lemon juice, pepper).
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