Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli is a delicious way to use ground beef and it's loaded with protein!

This hearty Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli meal prep is bursting with flavor! Packed with protein from both lean ground beef and chickpeas, this is one meal prep recipe that will keep you feeling satisfied and fueled all afternoon long! No 3pm slumps around here, thanks to the good balance of fats, protein, and carbs. It's also easy as far as a make-ahead meal prep is concerned. You can break this down into as many steps as you like since they're pretty distinct.

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

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

For patties:

  • 16 oz lean ground beef (I used 85% lean)
  • ½ white onion, chopped
  • 1 handful chopped parsley
  • ½ teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon cumin
  • ½ teaspoon chili powder
  • Cooking spray (optional)

For the rice and the rest:

  • ½ cup long-grain white rice
  • ½ cup canned chickpeas
  • ⅔ cup chopped peeled tomatoes
  • 1 large head broccoli
  • 1 teaspoon ghee

How to Make Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

You first make the patties by combining the ground beef, onion, and seasonings in a large bowl. Scoop them into evenly-sized small patties and set aside. Cook the patties over medium heat in a skillet and then take them off the heat. Finally, cook the rice in a deep skill or a saucepan until the water has been absorbed, and add in the tomatoes and chickpeas. Meanwhile, as the rice cooks, you can steam the broccoli and it's all ready around the same time.

If you want to break this down further into its own steps, making the broccoli ahead of time is an easy step. Prepping the beef patties is smart, too; just keep them in an airtight container after you cook them. Sometimes you have to get really granular with meal preps, and that's ok. Whatever it takes to get a good meal on the table.

How to Serve Tomato and Chickpea Rice

This is a great meal prep because everything fits neatly into prep containers and can store for up to 4 or 5 days in the fridge. Simply reheat it all wrapped in foil in the oven for 10 to 15 minutes. You could even eat the beef patties cold if desired. It's pretty complete in terms of a meal as is, but if desired, add a salad or some crusty bread if those items fit with your dietary plans. You can also freeze every part of this dish in an airtight container for up to 3 months. Defrost overnight or in the microwave, or right in a hot skillet with a bit of butter or olive oil.

Substitutions and Alterations

You can make this dish with other ground meat such as turkey, chicken, or pork. They might not be as moist as beef, thanks to the lower fat content, but the dish will still taste great.
Similarly, feel free to use white beans of any kind, which will complement this dish well.

You can also vary the types of dried seasonings, too. Oregano is great with beef, and so is rosemary. Paprika would pair well along with the cumin and chili powder, and maybe even a little dried coriander, too.

Swap out the white rice for brown rice if desired, or cauliflower rice.

Make any other veggie instead of broccoli, such as green beans, Brussels sprouts (roasting them would be great), or even sauteed bell peppers.

Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli

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!
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Chickpeas, Meal Prep
Servings: 4 meals
Calories: 407kcal
Author: Meal Prep on Fleek

Ingredients

Patties

  • 16 oz lean ground beef 85%
  • ½ medium white onion chopped
  • 1 handful parsley chopped
  • ½ tsp. sea salt
  • 1 tsp. black pepper
  • 1 tsp. cumin
  • ½ tsp. chili powder
  • cooking spray optional

Rice & Veggies

  • ½ cup long grain white rice
  • ½ cup chickpeas
  • cup tomato chopped
  • 1 tsp. ghee
  • 1 large head broccoli

Instructions

  • In a large bowl combine ground beef, chopped onions, chopped parsley, and all seasonings. Mix with a spatula or your hand. Scoop evenly-sized small patties with a measurement scoop/cup/spoon.
  • Spray a nonstick pan with cooking spray and preheat the pan over medium heat. Cook the patties over medium heat, 5 minutes per side. Remove from the pan and set aside.
  • In a deep medium-sized pan, combine ½ cup long grain white rice and 1 cup water. Cook over medium-low heat for about 20 to 25 minutes, or until the rice absorbs the water.
  • In the nonstick skillet you used for the beef patties, heat the ghee over medium heat. Stir in the cooked rice and cook with the ghee for about 3 minutes. Stir in the tomatoes and chickpeas and cook for 3–4 minutes.
  • 6- Distribute the food evenly among meal prep containers and refrigerate until ready to eat.

Notes

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

Nutrition

Serving: 1meal | Calories: 407kcal | Carbohydrates: 26g | Protein: 28g | Fat: 19g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

1 Comment

  1. Can you please add broccoli to the lower ingredients list? This is the third time I've made this dish and forgotten to buy broccoli because it wasn't on the list.

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