Discover the traditional Maori Hangi, a unique dish where meat and vegetables are cooked to perfection in an earth oven. This step-by-step recipe will guide you through preparing this flavorful and time-honored meal, perfect for gatherings and special occasions. Learn how to create this authentic New Zealand feast with our comprehensive guide.

Ingredients:

- 2 kg (4.4 lbs) pork shoulder, cut into large chunks

- 2 kg (4.4 lbs) chicken pieces (legs or thighs)

- 1 kg (2.2 lbs) potatoes, peeled and cut into chunks

- 1 kg (2.2 lbs) kumara (sweet potatoes), peeled and cut into chunks

- 1 large pumpkin, peeled and cut into chunks

- 4 large carrots, peeled and cut into chunks

- 2 large onions, quartered

- 4 cloves garlic, minced

- Fresh herbs (such as rosemary or thyme), chopped

- Salt and pepper to taste

- Optional: cabbage leaves for wrapping

Instructions:

Prepare the Meat and Vegetables:

  - Season the pork and chicken with salt, pepper, and minced garlic. Let them marinate for at least 1 hour.

Prepare the Earth Oven (Hangi):

  - Dig a pit in the ground that is large enough to fit all the ingredients. Line the bottom with hot stones. If you don't have an earth oven, you can use a covered barbecue or oven as an alternative.

Layering:

  - Place the meat in the pit or cooking vessel first. Layer the vegetables on top, starting with the potatoes, kumara, and pumpkin, followed by carrots and onions. 

Seasoning:

  - Sprinkle fresh herbs over the top layer of vegetables. Season with additional salt and pepper.

Wrapping:

  - If using an earth oven, wrap the ingredients in cabbage leaves or large banana leaves to help retain moisture. Cover with a layer of soil or earth.

Cooking:

  - Cook the Hangi for about 3-4 hours, or until the meat and vegetables are tender. In a covered barbecue or oven, cook at 180°C (350°F) for about 2-3 hours.

Serving:

  - Carefully remove the Hangi from the pit or cooking vessel. Serve the meat and vegetables hot, enjoyed with traditional Maori sides or sauces.

Notes:

- Ensure the pit is well insulated if using an earth oven to keep the heat in.

- Adjust cooking times depending on the size and quantity of the meat and vegetables.

- Hangi is traditionally a communal dish, ideal for sharing with family and friends.

Nutritional Values

2 kg (4.4 lbs) Pork Shoulder, cut into large chunks

  - Calories: 242

  - Carbohydrates: 0g

  - Protein: 20g

  - Fat: 17g

Benefits:

  - Rich in protein and essential nutrients.

  - Provides B vitamins like B12 and B6, which are crucial for energy metabolism and red blood cell formation.

2 kg (4.4 lbs) Chicken Pieces** (legs or thighs)

  - Calories: 165

  - Carbohydrates: 0g

  - Protein: 31g

  - Fat: 3.6g

Benefits:

  - High in lean protein, supporting muscle growth and repair.

  - Good source of niacin (vitamin B3) and selenium.

1 kg (2.2 lbs) Potatoes**, peeled and cut into chunks

  - Calories: 77

  - Carbohydrates: 17.6g

  - Protein: 2g

  - Fat: 0.1g

Benefits:

  - High in carbohydrates for energy.

  - Provides potassium and vitamin C.

1 kg (2.2 lbs) Kumara (Sweet Potatoes)**, peeled and cut into chunks

  - Calories: 86

  - Carbohydrates: 20g

  - Protein: 1.6g

  - Fat: 0.1g

Benefits:

  - Rich in beta-carotene, which the body converts into vitamin A.

  - Provides dietary fiber, vitamin C, and potassium.

1 Large Pumpkin, peeled and cut into chunks

  - Calories: 26

  - Carbohydrates: 7g

  - Protein: 1g

  - Fat: 0.1g

Benefits:

  - Low in calories and high in fiber.

  - Rich in vitamin A and antioxidants.

4 Large Carrots, peeled and cut into chunks

  - Calories: 41

  - Carbohydrates: 10g

  - Protein: 0.9g

  - Fat: 0.2g

Benefits:

  - High in beta-carotene (vitamin A).

  - Good source of dietary fiber and antioxidants.

2 Large Onions, quartered

  - Calories: 40

  - Carbohydrates: 9g

  - Protein: 1g

  - Fat: 0.1g

Benefits:

  - Contains antioxidants and sulfur compounds.

  - Supports heart health and has anti-inflammatory properties.

4 Cloves Garlic, minced

  - Calories: 149

  - Carbohydrates: 33g

  - Protein: 6g

  - Fat: 0.5g

Benefits:

  - Contains allicin, which has antimicrobial and anti-inflammatory effects.

  - Supports immune function and cardiovascular health.

Fresh Herbs (such as rosemary or thyme), chopped

  - Generally low in calories and high in antioxidants.

Benefits:

  - Herbs like rosemary and thyme provide antioxidants and essential oils.

  - Enhance flavor without adding extra calories.

Salt and Pepper to taste

Benefits:

  - Salt enhances flavor and can help in retaining moisture in the meat.

  - Pepper adds a slight kick and may aid digestion.

Optional: Cabbage Leaves for Wrapping

  - Calories: 25

  - Carbohydrates: 6g

  - Protein: 1g

  - Fat: 0.1g

Benefits:

  - Low in calories and high in fiber.

  - Provides vitamin C and K, along with various antioxidants.

This hearty mix of meat and vegetables, seasoned with fresh herbs and spices, makes for a delicious and nutritious meal.