Discover the rich flavors of Kumara, a beloved sweet potato variety in New Zealand cuisine. Learn how to prepare this versatile root vegetable with our easy and tasty Kumara recipe. Perfect for a nutritious side dish or a unique addition to any meal.

Ingredients:

- 4 medium Kumara (sweet potatoes), peeled and cubed

- 2 tablespoons olive oil

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon garlic powder

- Salt and pepper, to taste

- Fresh parsley or cilantro, for garnish (optional)

Instructions:

- Preheat your oven to 400°F (200°C).

- In a large bowl, toss the cubed Kumara with olive oil, ground cumin, paprika, garlic powder, salt, and pepper until well-coated.

- Spread the seasoned Kumara evenly on a baking sheet in a single layer.

- Roast in the preheated oven for 25-30 minutes, or until tender and golden brown, turning halfway through for even cooking.

- Remove from the oven and let cool slightly before serving.

- Garnish with fresh parsley or cilantro, if desired. Enjoy as a side dish or add to salads and bowls for extra flavor.

This Kumara recipe highlights the natural sweetness and earthiness of this classic New Zealand ingredient.

Nutritional Values

4 Medium Kumara (Sweet Potatoes), Peeled and Cubed

  - Calories: 86

  - Carbohydrates: 20g

  - Protein: 1.6g

  - Fat: 0.1g

Benefits:

  - Rich in vitamins A and C, which support vision and immune health.

  - High in dietary fiber, promoting digestive health.

  - Contains antioxidants that help fight inflammation.

2 Tablespoons Olive Oil

  - Calories: 884

  - Fat: 100g

  - Carbohydrates: 0g

  - Protein: 0g

Benefits:

  - Provides healthy monounsaturated fats that support heart health.

  - Contains antioxidants such as vitamin E.

1 Teaspoon Ground Cumin

  - Calories: 375

  - Carbohydrates: 44g

  - Protein: 18g

  - Fat: 22g

Benefits:

  - Supports digestion and may help with appetite control.

  - Contains iron, which is important for blood health.

1 Teaspoon Paprika

  - Calories: 282

  - Carbohydrates: 54g

  - Protein: 14g

  - Fat: 13g

Benefits:

  - Rich in vitamins A and E, which have antioxidant properties.

  - May aid in digestion and enhance the flavor of dishes.

1/2 Teaspoon Garlic Powder

  - Calories: 331

  - Carbohydrates: 72g

  - Protein: 15g

  - Fat: 1g

Benefits:

  - Provides anti-inflammatory and antioxidant effects.

  - May support cardiovascular health.

Salt and Pepper, to Taste

Salt:

   - Calories: 0

   - Carbohydrates: 0g

   - Protein: 0g

   - Fat: 0g

Benefits:

   - Enhances flavor but should be consumed in moderation to avoid high sodium intake.

Pepper:

   - Calories: 255

   - Carbohydrates: 64g

   - Protein: 10g

   - Fat: 3g

Benefits:

   - Contains piperine, which may help with digestion and absorption of nutrients.

Fresh Parsley or Cilantro, for Garnish (Optional)

Parsley:

   - Calories: 36

   - Carbohydrates: 6g

   - Protein: 3g

   - Fat: 0.8g

Benefits:

   - Rich in vitamins A, C, and K.

   - Contains antioxidants and supports immune health.

Cilantro:

   - Calories: 23

   - Carbohydrates: 4g

   - Protein: 2g

   - Fat: 0.5g

Benefits:

   - High in vitamins A, C, and K.

   - Contains compounds that may help with digestion and detoxification.

This combination of ingredients results in flavorful roasted sweet potatoes with a mix of spices that enhance their natural sweetness and add depth to the dish.