Roasted stuffed kumara
Prep
5 min
Cook
1h
Serves
4
Skill
Vegetarian
Prep
5 min
Cook
1h
Serves
4
Skill
Dress up simple roasted kumara with a rich tomato bean stew.
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Looking for more budget-friendly meals? Our dietitians have created 5 vegetarian meals using just 10 ingredients, which will feed a family of four for dinner all week, for less than $50 - view the recipes here.
Ingredients
- 4 medium kumara
- 1 x 400g tin diced tomato
- 1 x 400g tin cannellini beans, drained
- 1 red onion, diced
- 1 head broccoli, chopped
- 2 tbsp grated parmesan cheese, optional
- 1 1/2 tbsp olive oil
- salt & pepper
Nutrition per serving
2100 kJ
energy kj
18 g
protein
1 g
saturated fat
21.7 g
dietary fibre
77 g
carbohydrate
396 mg
sodium
Method
- Preheat the oven to 200°C. Line an oven tray with baking paper.
- Place kumara on prepared tray and prick all over with a fork. Drizzle with 1 tsp olive oil and use your hands to evenly coat the kumara. Sprinkle with a pinch of salt.
- Bake kumara approximately 1 hour, or until golden on the outside and very soft on the inside. Prepare tomato topping while kumara roasts.
- Place a large saucepan over medium heat, add onion and remaining olive oil. Cook onions 3 – 4 minutes until starting to soften. Add tomatoes, beans and broccoli to pan. Reduce heat and gently simmer 10-15 minutes until thickened. Season with salt and pepper.
- To serve, place kumara onto plates and split lengthwise. Spoon over tomato stew, and sprinkle with parmesan if using.
- 4 medium kumara
- 1 x 400g tin diced tomato
- 1 x 400g tin cannellini beans, drained
- 1 red onion, diced
- 1 head broccoli, chopped
- 2 tbsp grated parmesan cheese, optional
- 1 1/2 tbsp olive oil
- salt & pepper
Nutrition per serving
2100 kJ
energy kj
18 g
protein
1 g
saturated fat
21.7 g
dietary fibre
77 g
carbohydrate
396 mg
sodium
- Preheat the oven to 200°C. Line an oven tray with baking paper.
- Place kumara on prepared tray and prick all over with a fork. Drizzle with 1 tsp olive oil and use your hands to evenly coat the kumara. Sprinkle with a pinch of salt.
- Bake kumara approximately 1 hour, or until golden on the outside and very soft on the inside. Prepare tomato topping while kumara roasts.
- Place a large saucepan over medium heat, add onion and remaining olive oil. Cook onions 3 – 4 minutes until starting to soften. Add tomatoes, beans and broccoli to pan. Reduce heat and gently simmer 10-15 minutes until thickened. Season with salt and pepper.
- To serve, place kumara onto plates and split lengthwise. Spoon over tomato stew, and sprinkle with parmesan if using.