Hummus

Olive or canola oil spray
1 small onion, finely chopped
1 tsp minced garlic
1 tsp ground cumin
2 tbs lemon juice
1/2 tsp paprika
425g can chickpeas,rinsed and drained

Spray a non-stick frypan with oil and cook onion and garlic over medium heat for 3-5 minutes or until soft. Add cumin and cook for 1 minute. Process onion mixture with remaining ingredients until smooth. Refrigerate until required.

 

ANALYSIS  
High Fuel
4
Low Fuel
6
Energy (kJ)
517
344
Protein (g)
7
5
Fat (g)
3
2
Carbohydrate (g)
15
10

Serves: 4-6

Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 

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