Pumpkin & bean burgers

1 cup finely diced pumpkin
olive or canola oil spray
1 onion, finely chopped
1 tsp minced garlic
1 tsp minced chilli
1-2 tbs curry powder
2 x 400 g cans butter beans, rinsed and drained
200 g frozen spinach, defrosted and excess water squeezed out
½ cup couscous
¼ cup chopped fresh flat-leaf parsley
2 tbs chopped fresh chives
12 slices sourdough bread
1 cup low-fat beetroot dip
100 g mixed lettuce leaves
3 tomatoes, sliced
1 cup chutney

Cook pumpkin in microwave on HIGH for 1-2 minutes or until soft, drain. Spray a non-stick frypan with oil and cook onion, garlic and chilli over medium heat until soft. Add curry powder and cook for 1 minute. Mash beans and pumpkin and combine with spinach, couscous, herbs and onion mixture. Wet hands and shape mixture into 6 flat patties. Refrigerate for 15 minutes. Preheat barbecue to medium heat and cook patties for 5 minutes each side or until heated through. Spread 6 slices of sourdough with beetroot dip. Top with lettuce and tomatoes, then a patty, a spoonful of chutney and another slice of bread.

Makes 6 Freezer Symbol

ANALYSIS per serve

High Fuel
2 burgers

Low Fuel
1 burger

 

Energy kJ

2860

1430

Carbohydrate (g)

118
59

Protein (g)

28
14

Fat (g)

8
4

Calcium, Iron, Vitamin C

 

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 use the quantities indicated in red and opt for a smaller serve size.

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