Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

This hearty Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli meal prep is bursting with flavor! Packed with protein from the lean ground beef and chickpeas this is one meal prep recipe that will keep you feel satisfied and fueled all afternoon long! No 3pm slumps around here!

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli Ingredients:

For patties:

  • 16 oz lean ground beef (I used 85% lean)
  • 1/2 white onion (chopped)
  • 1 handful chopped parsley
  • 1/2 tsp salt
  • 1 tsp black pepper
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • cooking spray (optional)

Rice and the rest:

  • 1/2 cup long grain white rice
  • 1/2 cup chickpeas (canned- 95 g)
  • 2/3 cup chopped tomato (peeled- 160 g)
  • 1 large head broccoli
  • 1 tsp ghee
Print Recipe
Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli
Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli
Course Lunch, Main Dish
Servings
meals
Ingredients
Patties
Rice & Veggies
Course Lunch, Main Dish
Servings
meals
Ingredients
Patties
Rice & Veggies
Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli
Instructions
  1. In a large bowl combine ground beef, chopped onions, chopped parsley and all seasonings. Mix with a spatula or your hand. Scoop evenly small patties with a measurement scoop/cup/spoon.
  2. Preheat a non-stick pan (I used grill pan), spray pan with cooking spray, cook patties over medium heat 5 minutes per side. Set aside.
  3. In a deep medium size pan add 1/2 cup long grain white rice and 1 cup water and cook over medium low heat about 20–25 minutes or until the rice absorbs the water.
  4. In a non stick pan preheat ghee over medium heat add in the cooked rice, stir and cook about 3 minutes. Add in the tomatoes and chickpeas. Stir and cook 3–4 minutes.
  5. 6- Serve everything evenly in containers.
Recipe Notes

Approximate macros per serving: 407 calories, 28 g protein, 26 g carbs, 19 g fat.

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Recipe Courtesy Of FitWomenEat

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