Lunch-Week 3-Chickpea Brown Rice Veggie Burger

By KrissyW330

Detox Cred: These tasty bean and brown-rice meatless patties deliver a filling protein-fiber combo. Brown rice is a super whole grain to include in any diet: Just one cup delivers nearly one-third of the daily value of selenium, a mineral that helps fight free radicals.

Ingredients

• 2 cups cooked and drained chickpeas
• 1 cup cooked brown rice
• 1 shallot, minced
• 1 clove garlic, minced
• 2 tablespoons chopped fresh parsley
• Coarse salt and pepper
• 1 large egg, whisked
• 2 tablespoons olive oil
• Whole-grain mustard
• Red onion, sliced, for garnish
• Roasted red pepper, sliced, for garnish
• Green-leaf lettuce, for wrapping

Details

Servings 4

Preparation

Step 1

1.
Mash chickpeas and brown rice until thick paste forms. Stir in shallot, garlic, and parsley. Season with salt and pepper. Stir in egg. Form into four 1/2-inch-thick patties.

2.
Heat olive oil in a large skillet over medium-high heat. Add patties and cook until golden brown, about 4 minutes per side. Spread with mustard, top with red onion and roasted red pepper, and wrap in lettuce.