Chickpea And Brown Rice Veggie Burgers With Tomato Salad Recipes

CHICKPEA & BROWN RICE VEGGIE BURGERS WITH TOMATO SALAD

Chickpea & brown rice veggie burgers with tomato salad image

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.

Categories Lunch

Time 42m

Yield 4 servings

Number Of Ingredients 20

Ingredients

4 spray(s) Cooking spray
1 cup(s) Chickpeas drained and rinsed
0.5 cup(s) Cooked long grain brown rice
3 Tbsp Shredded carrot(s)
3 Tbsp Uncooked scallion(s) minced (1 medium)
2 Tbsp Fresh parsley fresh, chopped
2 Tbsp Dried plain breadcrumbs whole-wheat preferred
1 Tbsp Cilantro fresh, chopped
1 tsp Lemon zest
1 tsp Ground coriander
0.5 tsp Table salt
0.25 tsp Black pepper freshly ground
1 large Egg white(s) Salad
4 item(s) Plain hamburger bun
0.5 cup(s) Cucumber(s) diced
0.25 cup(s) Sweet red pepper(s) diced
0.25 cup(s) Grape tomatoes or cherry tomatoes, quartered
3 Tbsp Fresh lemon juice
2 Tbsp, chopped Uncooked red onion(s) thinly slivered
1 Tbsp Olive oil extra-virgin

Steps:

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.
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.
In medium bowl, toss cucumber, bell pepper, tomatoes, lemon juice, onion, and oil to combine. Set aside salad.
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.
Form chickpea-rice mixture into 4 patties, using about ½ cup for each. Coat tops of patties with nonstick spray.
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.
Serving: 1 burger and about 1/4 cup of salad per serving.

Nutrition Facts : Calories 188 kcal

CHICKPEA AND BROWN RICE VEGGIE BURGERS WITH TOMATO SALAD

Chickpea and Brown Rice Veggie Burgers with Tomato Salad image

Forget the meat. These vegetarian burgers are packed with fresh flavours and topped with a homemade chopped salad.

Categories Dinner,Lunch

Time 41m

Yield 4 servings

Number Of Ingredients 22

Ingredients

1 cup(s) Canned undrained chickpeas drained and rinsed
0.5 cup(s) Cooked long grain brown rice
2 tbsp(s) Dried plain breadcrumbs whole-wheat preferred
3 tbsp(s) Uncooked carrot(s) grated
2 tbsp(s) Fresh parsley fresh, chopped
3 tbsp(s) Uncooked scallion(s) minced (1 medium)
1 tbsp(s) Cilantro fresh, chopped
1 tsp(s) Lemon zest
1 tsp(s) Ground coriander
0.5 tsp(s) Table salt
0.25 tsp(s) Black pepper freshly ground
1 egg white(s), large Egg white(s)
0.5 cup(s) Cucumber(s) diced
0.25 cup(s) Sweet red pepper(s) diced
2 tbsp(s), chopped Uncooked red onion(s) thinly slivered
0.25 cup(s) Grape tomatoes or cherry tomatoes, quartered
3 tbsp(s) Fresh lemon juice
1 tbsp(s) Olive oil extra-virgin
2 tbsp(s) Fresh parsley fresh, chopped
0.25 tsp(s) Table salt
0.25 tsp(s) Black pepper freshly ground
2 spray(s) Cooking spray

Steps:

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.
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.
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.
Off heat, coat a grill rack or grill pan with cooking spray. Heat grill or grill pan over medium-high heat.
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.
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.
Yields 1 burger and about 1/4 cup of salad per serving.

Nutrition Facts : Calories 161 kcal

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