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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!
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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
  • ⅔ 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
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