Kumara Orange (per kg)


Cooking methods

Braise, bake, boil, char grill, roast, steam, stew, stir fry, stuff.

Ways to eat

Kūmara is a very versatile vegetable; it can be mashed, barbecued, used in soups, stir fries, pies, quiches, braises or stews; cooked as chips or wedges or baked whole; thin kūmara slices will puff up into crisps. To use kūmara in salads, first cook until soft, and then cool. Kūmara goes well with all meats and also complements fruits such as banana, pineapple, apricot and apple.

How to prepare

Peel, wash and portion. However, it is not always necessary to peel kūmaras; if leaving skin on, scrub skin well and remove blemishes.


Kūmara should be stored in a cool, dark place that is well ventilated. Do not refrigerate.


Kūmara is a source of dietary fibre and contains a dietary significant amount of potassium (they are one of the highest potassium-containing vegetables). Kūmara is one of the highest carbohydrate containing vegetables so it makes an excellent source of energy. The coloured flesh and skin of kūmara supply an array of phytonutrients including phenolic compounds, flavonoids and carotenoids. Red or purple varieties contain anthocyanins (found in the skin of red varieties), and those with orange and yellow colouring are rich in beta-carotene. The richer the colour the more phytonutrients present.

Orange kūmara is a good source of vitamin A; a source of dietary fibre, niacin, riboflavin, thiamin, vitamin B6, vitamin C and manganese, and contains a dietary significant amount of potassium.


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