Chickpea and Brown Rice Veggie Burgers with Tomato Salad
2
Points®
Total time: 41 min • Prep: 25 min • Cook: 16 min • Serves: 4 • Difficulty: Easy
Forget the meat. These vegetarian burgers are packed with fresh flavours and topped with a homemade chopped salad.
Ingredients
Canned undrained chickpeas
1 cup(s), drained and rinsed
Cooked long grain brown rice
½ cup(s)
Dried plain breadcrumbs
2 tbsp(s), whole-wheat preferred
Carrots
3 tbsp(s), grated
Fresh parsley
2 tbsp(s), fresh, chopped
Uncooked scallions
3 tbsp(s), minced (1 medium)
Cilantro
1 tbsp(s), fresh, chopped
Lemon zest
1 tsp(s)
Ground coriander
1 tsp(s)
Table salt
½ tsp(s)
Black pepper
¼ tsp(s), freshly ground
Egg whites
1 serving(s), large
Cucumber
½ cup(s), diced
Red bell pepper
¼ cup(s), chopped, diced
Red onion
2 tbsp(s), chopped, thinly slivered
Grape tomatoes
¼ cup(s), or cherry tomatoes, quartered
Fresh lemon juice
3 tbsp(s)
Olive oil
1 tbsp(s), extra-virgin
Fresh parsley
2 tbsp(s), fresh, chopped
Table salt
¼ tsp(s)
Black pepper
¼ tsp(s), freshly ground
Cooking spray
2 spray(s)
Instructions
1
To make burgers, place chickpeas in bowl of a food processor; pulse for 10 second intervals until a course texture is reached, about 20 to 30 seconds total. Add rice and pulse again to combine, about 10 seconds more.
2
Spoon chickpea-rice mixture into a large bowl. Add bread crumbs, carrots, 2 tablespoons of parsley, scallion, cilantro, lemon zest, coriander, 1/2 teaspoon of salt and 1/4 teaspoon of pepper; mix to combine. Add egg white and mix again to combine; refrigerate for a minimum of 10 minutes and up to overnight.
3
To make salad, combine cucumber, red pepper, onion, tomatoes, 2 tablespoons of parsley, lemon juice, oil and 1/4 teaspoon each of salt and pepper in a medium bowl; toss to combine and set aside.
4
Off heat, coat a grill rack or grill pan with cooking spray. Heat grill or grill pan over medium-high heat.
5
Form chickpea-rice mixture into 4 burgers using about 1/2 cup of mixture for each. Off heat, coat tops of burgers with cooking spray.
6
Grill burgers, without moving them, until golden brown and crispy, about 6 to 8 minutes. Carefully flip burgers and cook until golden brown and crispy on other side, about 6 to 8 minutes more. Serve burgers with salad.
7
Yields 1 burger and about 1/4 cup of salad per serving.
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