AIS Sports Nutrition

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.

 

ANALYSIS 
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

Makes: 6
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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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