Chickpea & brown rice veggie burgers with tomato salad
6
Points®
Total time: 42 min • Prep: 25 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
Forget the meat. You won’t even miss it with these vegetarian burgers that are packed with fresh summer flavors and then topped with a homemade chopped salad. If you like black beans, you could use them instead of the chickpeas. We tried this recipe using a blender instead of a food processor, but the consistency of the burgers was too fine and did not hold up well. The cooking time on an outdoor grill may vary slightly from a grill pan so adjust recipe accordingly. They’re excellent on buns, as shown here, and also great on their own.
Ingredients
Cooking spray
4 spray(s)
Canned chickpeas
1 cup(s), drained and rinsed
Cooked long grain brown rice
½ cup(s)
Shredded carrots
3 Tbsp
Scallions
3 Tbsp, minced (1 medium)
Fresh parsley
2 Tbsp, fresh, chopped
Dried plain breadcrumbs
2 Tbsp, whole-wheat preferred
Cilantro
1 Tbsp, fresh, chopped
Lemon zest
1 tsp
Ground coriander
1 tsp
Table salt
½ tsp
Black pepper
¼ tsp, freshly ground
Egg whites
1 large, Salad
Plain hamburger bun
4 item(s)
Cucumber
½ cup(s), diced
Red bell pepper
¼ cup(s), diced
Grape tomatoes
¼ cup(s), or cherry tomatoes, quartered
Fresh lemon juice
3 Tbsp
Red onion
2 Tbsp, chopped, thinly slivered
Olive oil
1 Tbsp, extra-virgin
Instructions
1
In food processor, pulse chickpeas in 10-second intervals until coarse texture is reached, 20 to 30 seconds total. Add rice and pulse again to combine, about 10 seconds more.
2
Transfer chickpeas and rice to large bowl. Mix in carrot, scallion, parsley, breadcrumbs, cilantro, lemon zest, coriander, salt, and black pepper. Mix in egg white. Refrigerate for at least 10 minutes and up to overnight.
3
In medium bowl, toss cucumber, bell pepper, tomatoes, lemon juice, onion, and oil to combine. Set aside salad.
4
Coat grill rack or grill pan with nonstick spray. Preheat gas grill to medium, prepare medium fire in charcoal grill, or heat grill pan over medium on stovetop.
5
Form chickpea-rice mixture into 4 patties, using about ½ cup for each. Coat tops of patties with nonstick spray.
6
Grill patties, undisturbed, until golden brown and crispy on bottom, 6 to 8 minutes. Carefully flip patties and grill until golden brown and crispy on other side, 6 to 8 minutes more. Divide burgers and salad among buns.
7
Serving: 1 burger and about 1/4 cup of salad per serving.
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