WW -- Veggie Burgers with Tomato Salad

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Veggie Burgers with Tomato Salad

POINTS® Value |  3

Servings | 4

 

1 cup canned chickpeas, drained and rinsed

1/2 cup cooked brown rice

2 TB dried bread crumbs, whole-wheat preferred

3 TB carrots, grated

2 TB fresh parsley, chopped

3 TB scallions, minced

1 TB fresh cilantro, chopped

1 tsp. lemon zest

1 tsp. ground coriander

1/2 tsp. table salt

1/4 tsp. ground black pepper

1 large egg white

1/2 cup cucumbers, 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,

scallions, 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.