Kūmara

Kūmara (sweet potato) has a long history of cultivation in New Zealand.

Kūmara was brought here over one thousand years ago from the Pacific islands by early Maori settlers. This bush had much smaller tubers and was widely grown, especially in the semi-tropical regions of the North Island. Pre-European Maori managed kūmara-growing with great skill. They grew several different varieties of 'bush' kūmara, which, compared to the varieties we eat today, were very small in size, being no bigger than a finger. Modern kūmara grows on a creeping vine and evolved from a larger American variety with bigger tubers and better taste which was imported in the early 1850s. The majority of kūmara is grown in Northland in the Northern Wairoa region where soil type and climatic conditions suit it perfectly.

There are different varieties of kūmara, however, only three main varieties are commercially available in New Zealand. The most common is the red-skinned, Owairaka Red, which has a creamy white flesh and is sold as Red; gold kūmara, sometimes sold as Toka Toka Gold, has a golden skin and flesh, and a sweeter taste than red; orange kūmara, sometimes sold as Beauregard, has a rich orange flesh and is sweeter than both red and gold. Beauregard kūmara can be used instead of yams in North American recipes.

What to look for

Look for kūmara that are firm with smooth and unbroken skin. Date stamped product packaging gives a reliable measure of freshness. Buy regularly, no more than a week’s supply.

Availability

All year.

Cooking Methods

Braise, bake, boil, char grill, microwave, 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.

Storing

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

Nutrition

KUMARA, GOLD - TOKA TOKA Raw      
Nutrition Information        
Servings per package:  
Serving size: 1  kumura = 150 g  
  Average Quantity % Daily Intake per serve Average Quantity  
per serving per 100 g  
Energy (kJ/Cal) 721/172 8% 481/115  
Protein (g) 1.9 4% 1.3  
Fat, total (g) 0.3 0% 0.2  
 - saturated (g) 0.08 0% 0.05  
Available carbohydrate (g) 38.6 12% 25.7  
 - sugars (g) 14.4 16% 9.6  
Dietary Fibre (g) 2.9 10% 1.9 A source of Dietary Fibre
Sodium (mg) 60 0% 40  
Folate (µg) 72 36% RDI* 48 A good source of Folate
Riboflavin (mg) 0.45 26% RDI* 0 A good source of Riboflavin
Vitamin A Equiv. (µg) 201 27% RDI* 134 A good source of Vitamin A
Vitamin B6 (mg) 0.63 39% RDI* 0 A good source of Vitamin B6
Niacin (mg) 1.2 12% RDI* 0.8 A source of Niacin 
Thiamin (mg) 0.11 10% RDI* 0.07 A source of Thiamin
Copper (mg) 0.3 10% ESADDI** 0.2 A source of Copper
Magnesium (mg) 45 14% RDI* 30 A source of Magnesium
Potassium (mg) 615   410 Contains Potassium
Vitamin C (mg) 3 6% RDI* 2  
Vitamin E (mg) 0.855 9% RDI* 0.57  
Calcium (mg) 33 4% RDI* 22  
Iron (mg) 0.8 6% RDI* 0.5  
Selenium (µg) 0.0 0% RDI* 0.0  
Zinc (mg) 0.5 4% RDI* 0.3  
Percentage Daily Intakes are based on an average adult diet of 8700 kJ   
Your daily Intakes may be higher or lower depending on your energy needs.   
 *Recommended Dietary Intake (Average Adult)
**Estimated Safe and Adequate Daily Dietary Intake
 
         
Source: FOODfiles 2016        

 

KUMARA, ORANGE - Beauregard Raw      
Nutrition Information        
Servings per package:  
Serving size: 1 kumara = 150 g  
  Average Quantity % Daily Intake per serve Average Quantity  
per serving per 100 g  
Energy (kJ/Cal) 458/109 5% 305/73  
Protein (g) 1.7 3% 1.1  
Fat, total (g) 0.3 0% 0.2  
 - saturated (g) 0.08 0% 0.05  
Available carbohydrate (g) 23.1 7% 15.4  
 - sugars (g) 13.8 15% 9.2  
Dietary Fibre (g) 3.2 11% 2.1 A source of Dietary Fibre
Sodium (mg) 18 1% 12  
Vitamin A Equiv. (µg) 885 118% RDI* 590 A good source of Vitamin A
Niacin (mg) 1 10% RDI* 0.6 A source of Niacin
Riboflavin (mg) 0.24 14% RDI* 0.16 A source of Riboflavin
Thiamin (mg) 0.11 10% RDI* 0.1 A source of Thiamin
Vitamin B6 (mg) 0.33 21% RDI* 0.22 A source of Vitamin B6
Vitamin C (mg) 5 11% RDI* 3.0 A source of Vitmain C
Manganese (mg) 0.6 11% ESADDI** 0.4 A source of Manganese
Potassium (mg) 555   370 Contains Potassium
Folate (µg) 4 2% RDI* 3  
Vitamin E (mg) 0.11 1% RDI* 0.07  
Calcium (mg) 30 0% RDI* 20  
Iron (mg) 0.6 5% RDI* 0.4  
Selenium (µg) 0.0  0% RDI* 0.0  
Zinc (mg) 0.3 3% RDI* 0.2  
Percentage Daily Intakes are based on an average adult diet of 8700 kJ   
Your daily Intakes may be higher or lower depending on your energy needs.   
 *Recommended Dietary Intake (Average Adult)
**Estimated Safe and Adequate Daily Dietary Intake
 
         
Source: FOODfiles 2016        

 

KUMARA, RED - Owairaka Red Raw      
Nutrition Information        
Servings per package:  
Serving size: 1 kumara = 150 g  
  Average Quantity % Daily Intake per serve Average Quantity  
per serving per 100 g  
Energy (kJ/Cal) 545/130 6% 363/87  
Protein (g) 1.9 4% 1.3  
Fat, total (g) 0.3 0% 0.2  
 - saturated (g) 0.09 0% 0.06  
Available carbohydrate (g) 28.2 9% 18.8  
 - sugars (g) 7.8 9% 5.2  
Dietary Fibre (g) 2.7 9% 1.8 A source of Dietary Fibre
Sodium (mg) 42 2% 28  
Niacin (mg) 4 40% RDI* 2.7 A good source of Niacin
Vitamin C (mg) 48 121% RDI* 32 A good source of Vitamin C
Thiamin (mg) 0.15 14% RDI* 0.1 A source of Thiamin
Vitamin B6 (mg) 0.17 10% RDI* 0.11 A source of Vitamin B6
Manganese (mg) 1.1 23% ESADDI** 0.8 A source of Manganese
Potassium (mg) 759   506 Contains Potassium
Folate (µg) 4 2% RDI* 3  
Riboflavin (mg) 0.11 6% RDI* 0.07  
Vitamin A Equiv. (µg) 29 4% RDI* 20  
Vitamin E (mg) 0.3 3% RDI* 0.2  
Calcium (mg) 24 3% RDI* 16  
Iron (mg) 0.8 7% RDI* 0.5  
Selenium (µg) 0.2 0% RDI* 0.1  
Zinc (mg) 0.3 3% RDI* 0.2  
Percentage Daily Intakes are based on an average adult diet of 8700 kJ   
Your daily Intakes may be higher or lower depending on your energy needs.   
 *Recommended Dietary Intake (Average Adult)
**Estimated Safe and Adequate Daily Dietary Intake
 
         
Source: FOODfiles 2016        

Retailing

Buy small quantities regularly and employ good stock rotation principles. Handle kūmara with care, they are not as hardy as they look and they do bruise easily. Rough treatment will shorten storage and shelf life and cause costly wastage. When stacking crates or boxes on top of each other, the weight must be borne by the crates, or boxes, and not the product. Only buy product packed in boxes that are strong enough to withstand the weight.

Store at 13-17°C with a relative humidity of 75-80%. Kūmara should be stored in a cool, dark well ventilated place. Kūmaras should never be refrigerated or stored at less than 12°C as this will result in chilling damage which results in shrivelling, increased decay, surface pitting and sometimes causes a hard core to develop. This hard core will fail to soften during cooking. Sprouting becomes a problem at higher storage temperatures.

Kūmara are ethylene sensitive so store separately from ethylene producing fruits and vegetables. Use the QR code on labels.

Purchase kūmara with the New Zealand GAP logo.

Recipes

Caramelised roast vegetable salad
Caramelised roast vegetable salad

Roasting onions with beetroot and kūmara in this citrus glaze gives a delicious dish. View Recipe

Hedgehogs
Hedgehogs

Hedgehogs can be made with any vegetable that can be mashed; they are so popular with little kids. View Recipe

Lasagne
Lasagne

Lasagne lovers will enjoy this tasty version with plenty of vegetables. View Recipe

View more Recipes

Images

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