Pumpkin & bean burgers

• Serves 6
• Freezableyes

Ingredients

• 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

Method

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

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

Nutrition

Australian Institute of Sport - From the "Survival Around the World" cookbook05 Nov 2018yes, Sandwiches and Snacks, survival-around-the-worldSandwiches and Snacks