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! Packed with protein from the 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!

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)
  • 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
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!
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Chickpeas, Meal Prep
Servings: 4 meals
Author: Meal Prep on Fleek

Ingredients

Patties

  • 16 oz lean ground beef 85% was used in this recipe
  • 1/2 medium white onion chopped
  • 1 handful parsley chopped
  • 1/2 tsp. Sea Salt
  • 1 tsp. black pepper
  • 1 tsp. cumin
  • 1/2 tsp. Chili Powder
  • cooking spray optional

Rice & Veggies

  • 1/2 cup long grain white rice
  • 1/2 cup chickpeas
  • 2/3 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 small patties with a measurement scoop/cup/spoon.
  • 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.
  • 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.
  • 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.
  • 6- Serve everything evenly in containers.

Notes

Approximate macros per serving: 407 calories, 28 g protein, 26 g carbs, 19 g fat.
_
Recipe Courtesy Of FitWomenEat
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

1 Comment on "Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli"

  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.

Leave a comment

Your email address will not be published.


*


This site uses Akismet to reduce spam. Learn how your comment data is processed.