[blindweightwatcher] Chickpea and Brown Rice Veggie Burgers with Tomato Salad
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Sat, 27 Jun 2009 19:00:02 -0500
Chickpea and Brown Rice Veggie Burgers with Tomato Salad
SOURCE: WeightWatchers.com
main meals
POINTS? Value: 3
Servings: 4
Preparation Time: 25 min
Cooking Time: 16 min
Level of Difficulty: Moderate
Forget the meat. These vegetarian burgers are packed with fresh
summer flavors and then topped with a homemade chopped salad.
1 cup canned chickpeas, drained and rinsed
1/2 cup cooked brown rice
2 Tbsp dried bread crumbs, whole-wheat preferred
3 Tbsp shredded carrots
2 Tbsp parsley, fresh, chopped
1 medium scallion(s), minced (about 3 tbsp)
1 Tbsp 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(s),
Salad
1/2 cup cucumber(s), diced
1/4 cup sweet red pepper(s), diced
2 Tbsp red onion(s), thinly slivered
1/4 cup grape tomatoes, or cherry tomatoes, quartered
2 Tbsp parsley, fresh, chopped
3 Tbsp fresh lemon juice
1 Tbsp olive oil, extra-virgin
1/4 tsp table salt
1/4 tsp black pepper, freshly ground
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 salad ingredients 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.
Notes
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.
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