Difficulty: Easy | Serves: 4
Sweet, peppery, and deeply nourishing, this Kūmara & Watercress Salad is a beautiful balance of earthy roasted sweet potato (kūmara) and the bold bite of fresh watercress. Rooted in traditional Māori ingredients and foraging wisdom, it’s a dish that connects the land to the plate—seasonal, simple, and full of mana (life force). Whether served as a side or a light main, this salad is proof that Indigenous flavors are fresh, alive, and ready to shine.
📜 Kūmara & Watercress in Māori Cuisine
“Gathered, not bought. Shared, not sold.”
Kūmara (sweet potato) was brought to Aotearoa by the ancestors of the Māori and became a cornerstone of traditional gardening and cooking. Watercress (wātakirihi) is often found near freshwater streams and has long been harvested for its health-giving properties.
This salad brings these two traditional ingredients together—simple, vibrant, and powerful.
Ingredients for Kūmara & Watercress Salad
☑️ 2 medium kūmara (orange or red sweet potato), peeled and cubed
☑️ 1 tbsp olive oil
☑️ Salt and pepper to taste
☑️ 2 cups fresh watercress (or arugula if unavailable)
☑️ ¼ small red onion, thinly sliced
☑️ 1 tbsp lemon or lime juice
☑️ Optional: roasted pumpkin seeds or crumbled feta for topping
👩🍳 How to Make the Kūmara & Watercress Salad
🔥 Step 1: Roast the Kūmara
1️⃣ Toss cubed sweet potato with olive oil, salt, and pepper.
2️⃣ Roast at 400°F (200°C) for 25–30 minutes until tender and lightly crisped.
🥗 Step 2: Assemble the Salad
1️⃣ In a large bowl, combine roasted kūmara, fresh watercress, and red onion.
2️⃣ Drizzle with lemon or lime juice, toss gently.
🌿 Step 3: Garnish & Serve
1️⃣ Top with toasted seeds or feta, if using.
2️⃣ Serve slightly warm or at room temperature “Kūmara & Watercress Salad”
💖 Why You’ll Love This Kūmara & Watercress Salad
☑️ Rooted in Indigenous ingredients and traditions
☑️ Naturally gluten-free and nutrient-dense
☑️ Balances sweet, bitter, and bright flavors
☑️ Easy to prepare and stunning to serve
“A salad that whispers of rivers, soil, and ancestral hands.”
🌍 Craving More Extreme Culinary Adventures? If you’re fascinated by rare and ancient food traditions, explore our guide to Truffle Honey Glazed Duck Breast You Need to Try! with Indigenous Roots for the Adventurous Food Lover.
Discover rare culinary experiences at Good Food and More—where every recipe is a journey through heritage, craftsmanship, and unforgettable flavors.