南瓜汉堡 - 健康新选择

yo1yo2

Ingredients

• 1 cup finely diced pumpkin
• olive oil or canola spray
• 1 onion, finely chopped
• 1 tsp minced garlic
• 1 tsp minced chilli
• 1 tbsp curry powder
• 800g (2 x 400g cans) butter beans, rinsed and drained
• 200g frozen spinach, defrosted and excess water squeezed out
• ½ cup couscous
• ¼ cup chopped fresh flat-leaf parsley
• 2 tbsp chopped fresh chives
• 12 slices sourdough bread
• 1 cup beetroot dip
• 100g mixed lettuce leaves
• 3 tomatoes, sliced
• 1 cup chutney
  

Method

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.

菜谱不错，下次试试~

南瓜泥，口味应该不太好吧~