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Tomato and Chickpea Rice with Beef Patties and Steamed Broccoli
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5 from 1 vote

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 Time10 mins
Cook Time40 mins
Total Time50 mins
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% 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.
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Recipe Courtesy Of FitWomenEat

Nutrition

Serving: 1meal | Calories: 407kcal | Carbohydrates: 26g | Protein: 28g | Fat: 19g