Chickpea And Brown Rice Veggie Burgers Recipes

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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

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

CHICKPEA & CORIANDER BURGERS



Chickpea & coriander burgers image

High in fibre, low in fat and counting as 2 of your 5-a-day, this tasty veggie burger delivers on every level

Provided by Good Food team

Categories     Dinner, Main course, Supper

Time 25m

Number Of Ingredients 10

400g can chickpeas, drained
zest 1 lemon, plus juice ½
1 tsp ground cumin
small bunch coriander, chopped
1 egg
100g fresh breadcrumbs
1 medium red onion, ½ diced, ½ sliced
1 tbsp olive oil
4 small wholemeal buns
1 large tomato, sliced, ½ cucumber, sliced and chilli sauce, to serve

Steps:

  • In a food processor, whizz the chickpeas, lemon zest, lemon juice, cumin, half the coriander, the egg and some seasoning. Scrape into a bowl and mix with 80g of the breadcrumbs and the diced onions. Form 4 burgers, press remaining breadcrumbs onto both sides and chill for at least 10 mins.
  • Heat the oil in a frying pan until hot. Fry the burgers for 4 mins each side, keeping the heat on medium so they don't burn. To serve, slice each bun and fill with a slice of tomato, a burger, a few red onion slices, some cucumber slices, a dollop of chilli sauce and the remaining coriander.

Nutrition Facts : Calories 344 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 56 grams carbohydrates, Sugar 6 grams sugar, Fiber 6 grams fiber, Protein 15 grams protein, Sodium 1.3 milligram of sodium

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