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
