AI-generated photo.
Polynesian · New Zealand
Kumara salad
Also called kūmara
Kumara salad, a dish from New Zealand (kūmara).
Pai editors’ mark 4 / 5
Plan, list, and collections
Kumara salad is cooked in New Zealand as its own dish. Boil the sweet potato, cool it, and dress it with yogurt and dill. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
72
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 21%
- Carbs 60%
- Fat 19%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 10 g, under the 25 g mark.
Watch · Low sodium
About 483 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Watch · Dairy-free
A milk ingredient is in the required list.
Suits · Vegetarian
No meat, poultry, fish, or shellfish in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Sweet potato97 kcal
- Greek yogurt, 2%86 kcal
- Scallion3 kcal
- Lemon juice2 kcal
- Dill1 kcal
- Black pepper1 kcal
Glycemic load
Estimated glycemic load for this count: 14.1. The bands come from the ingredient table.
Portion
One serving is about 189 kcal. Two portions would be about 378 kcal if you want a fuller plate.
Allergens. Milk
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 142 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 189 kcal | 9% |
| Protein | 10 g | 20% |
| Carbohydrate | 28.7 g | 10% |
| Fiber | 3.8 g | 14% |
| Total sugars | 8.1 g | 16% |
| Fat | 4.1 g | 5% |
| Saturated fat | 2.2 g | 11% |
| Cholesterol | 15 mg | 5% |
| Sodium | 483 mg | 21% |
| Potassium | 567 mg | 12% |
| Calcium | 147 mg | 11% |
| Iron | 1 mg | 6% |
| Magnesium | 42 mg | 10% |
| Zinc | 0.8 mg | 7% |
| Vitamin A · estimate | 855 mcg | 95% |
| Vitamin C | 10.2 mg | 11% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E · estimate | 0.4 mg | 3% |
| Vitamin K · estimate | 25 mcg | 21% |
| Thiamin (B1) | 0.2 mg | 13% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin (B3) | 0.9 mg | 6% |
| Vitamin B6 | 0.3 mg | 17% |
| Folate | 24 mcg | 6% |
| Vitamin B12 · estimate | 0.5 mcg | 23% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- The balance of protein, fiber, and richer ingredients is what earns the Healthy mark.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Scale
- Mixing bowl
- Sharp knife
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Sweet potato2 potatoes450 g
Greek yogurt, 2%1.5 cups360 g
Scallion4 scallions40 g
Lemon juice3 tbsp40 ml
Kosher salt1 tsp4 g
Dill0.25 cup8 g
Black pepper0.5 tsp1 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Chill the bowl. Wash anything that will be eaten raw. For Kumara salad, start here: boil the sweet potato, cool it, and dress it with yogurt and dill.
AI-generated photo.
2Boil the sweet potato, cool it, and dress it with yogurt and dill.
Cook 15 min
AI-generated photo.
3Taste for salt and acid before it goes to the table. Stop when this is true of Kumara salad: Boil the sweet potato, cool it, and dress it with yogurt and dill.
AI-generated photo.
4Serve cold, in the bowl it was dressed in. Kumara salad is eaten in New Zealand as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Kumara salad is done when it looks like the finished plate in the last step, with the seasoning tasted and adjusted.
If it goes wrong
- Kumara salad looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Kumara salad spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Kumara salad, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Kumara salad is cooked by no-cook in New Zealand. The steps follow that technique, including the timing above.
- Egg or dairy is in the count, so the fat and protein on the panel include them.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: Milk.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.