Kūmara salad
This tasty salad will go well with many dishes including fish, chicken or a vegetarian meal
SERVES6
TIME TO MAKE30-45 mins
MEAL TYPELunch
TIME TO MAKE30-45 mins
MEAL TYPELunch
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Method
- Steam or boil the kūmara until cooked, then drain and allow to cool before cutting into bite-size pieces.
- Make the dressing by mixing the orange zest and juice with the yoghurt, mayonnaise and curry powder.
- Toast sesame seeds by dry frying them in a pan over a medium heat. Stir continuously with a wooden spoon until lightly golden brown, then remove from the pan.
- Gently mix cooked kūmara with the apple, spring onions, sesame seeds and dressing.
- Serve with lean meat and seasonal vegetables
Tips
- Replace the apple with banana, orange segments, or chopped celery and walnuts.
- 3kūmara, medium, washed, cut into large pieces
- 1orange (zest and juice)
- ¼ cupyoghurt, unsweetened
- ¼ cupmayonnaise
- 1 tspcurry powder
- 1 tbspsesame seeds
- 2apples, diced
- 4spring onions, sliced
Per serve
- Energy774kJ
- Total Fat4.6g
- Saturated Fat0.8g
- Total Carbohydrate39.1g
- Sugars15.3g
- Dietary Fibre4.1g
- Protein3.0g
- Sodium99mg
Method
- Steam or boil the kūmara until cooked, then drain and allow to cool before cutting into bite-size pieces.
- Make the dressing by mixing the orange zest and juice with the yoghurt, mayonnaise and curry powder.
- Toast sesame seeds by dry frying them in a pan over a medium heat. Stir continuously with a wooden spoon until lightly golden brown, then remove from the pan.
- Gently mix cooked kūmara with the apple, spring onions, sesame seeds and dressing.
- Serve with lean meat and seasonal vegetables
Tips
- Replace the apple with banana, orange segments, or chopped celery and walnuts.
Ingredients
- 3kūmara, medium, washed, cut into large pieces
- 1orange (zest and juice)
- ¼ cupyoghurt, unsweetened
- ¼ cupmayonnaise
- 1 tspcurry powder
- 1 tbspsesame seeds
- 2apples, diced
- 4spring onions, sliced
Ingredients
- 3kūmara, medium, washed, cut into large pieces
- 1orange (zest and juice)
- ¼ cupyoghurt, unsweetened
- ¼ cupmayonnaise
- 1 tspcurry powder
- 1 tbspsesame seeds
- 2apples, diced
- 4spring onions, sliced
Nutrition Facts
Per serve
- Energy774kJ
- Total Fat4.6g
- Saturated Fat0.8g
- Total Carbohydrate39.1g
- Sugars15.3g
- Dietary Fibre4.1g
- Protein3.0g
- Sodium99mg
Method
- Steam or boil the kūmara until cooked, then drain and allow to cool before cutting into bite-size pieces.
- Make the dressing by mixing the orange zest and juice with the yoghurt, mayonnaise and curry powder.
- Toast sesame seeds by dry frying them in a pan over a medium heat. Stir continuously with a wooden spoon until lightly golden brown, then remove from the pan.
- Gently mix cooked kūmara with the apple, spring onions, sesame seeds and dressing.
- Serve with lean meat and seasonal vegetables
Tips
- Replace the apple with banana, orange segments, or chopped celery and walnuts.
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