Kumara: New Zealand's Favourite Root Hero

As the cooler months roll in, there's one humble vegetable that truly comes into its own: kumara. A beloved staple in Kiwi kitchens, kumara (also known as sweet potato) is not only versatile and delicious but also packed with nutrients that make it the perfect winter ingredient. Whether you're roasting, mashing, baking, or tossing it into soups and salads, kumara adds warmth, flavour, and colour to any meal.

The History of Kumara in New Zealand

Kumara has deep roots in Aotearoa. Brought to New Zealand by early Māori settlers over 700 years ago, it became a vital part of traditional Māori agriculture and cuisine. Today, the Northland region remains a major grower of kumara, supplying red, orange, and gold varieties across the country.

Types of Kumara

• Red Kumara: With its distinctive red skin and creamy white flesh, red kumara is slightly sweet and holds its shape well during cooking. It’s ideal for roasting and adding to warm salads or veggie bakes.

• Orange Kumara: Slightly moister and sweeter than red kumara, orange kumara is great for mashing or adding to soups and stews.

• Gold Kumara: A soft, golden-fleshed variety with a delicate sweetness that lends itself well to baking or puréeing into soups.

  

Nutritional Benefits

Kumara is high in fibre, vitamin C, and beta-carotene, making it excellent for supporting immune health and digestion during the colder months. Its natural sugars are released slowly, making it a good energy source that won’t spike blood sugar levels.

Cooking with Kumara

From classic roast veg combos to more modern takes like kumara brownies or gnocchi, there are endless ways to use this winter gem. Kumara also pairs beautifully with warming spices like cinnamon, cumin, and paprika, making it a favourite for hearty winter dishes.

Recipe Ideas:

• Kumara & Pumpkin Mash

• Spiced Kumara Soup

• Roast Kumara & Beet Salad

• Kumara Wedges with Garlic Aioli

• Kumara Cake

Storage Tips:

Store kumara in a cool, dark place (not the fridge) and it will keep for several weeks. Avoid storing them near onions as they can cause kumara to sprout faster.

Kid-Friendly Kumara Ideas

Kumara’s natural sweetness makes it a hit with kids! Try making kumara chips in the air fryer, adding mashed kumara into savoury muffins, or baking mini kumara fritters for lunchboxes. It’s an easy way to sneak more nutrients into meals without any fuss.

Budget-Friendly Meal Stretchers

Looking to get more value from your meals? Kumara is a brilliant budget-stretcher. Add cubed kumara to soups, stews, and curries to bulk them out without breaking the bank. Roast extra and use leftovers in wraps, frittatas, or tossed through a salad for a second-day meal.

Whether you're a long-time kumara lover or trying it for the first time, this root vegetable is an affordable, nutritious, and delicious way to warm up your winter cooking. Pop into Fresh On to stock up and discover new ways to enjoy kumara this season!

Need more ideas? Check out our seasonal recipes online or chat to our team in-store for ways to get the best out of your produce!

Keep your pantry stocked — and your bellies full — with fresh New Zealand Kumara!