WW -- Chickepea and Brown Rice Veggie Burgers

[Guest guest]

Chickpea and Brown Rice Veggie Burgers

POINTS® Value |  3

Servings | 4

 

1 cup canned chickpeas, rinsed and drained

1/2 cup cooked brown rice

2 TB dried bread crumbs, whole wheat preferred

3 TB shredded carrots

2 TB fresh parsley, chopped

3 TB scallions, minced

1 TB cilantro, fresh, chopped

1 tsp. lemon zest

1 tsp. ground coriander

1/2 tsp. table salt

1/4 tsp. black pepper, freshly ground

1 large egg white

1/2 cup cucumber, diced

1/4 cup sweet red bell pepper, diced

2 TB red onion, thinly slivered

1/4 cup grape tomatoes, or cherry tomatoes, quartered

2 TB fresh parsley, chopped

3 TB fresh lemon juice

1 TB extra virgin olive oil

1/4 tsp. table salt

1/4 tsp. ground black pepper

2 sprays cooking spray

 

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, remaining 2

tablespoons

of parsley, lemon juice, oil and remaining 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.