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Chickpea-Brown Rice Veggie Burgers

What you need

2 cups cooked and drained chickpeas
Coarse salt and freshly ground black pepper
1 cup cooked brown rice
Dijon mustard, for serving
2 tablespoons chopped fresh parsley
1 clove garlic, minced
1/2 teaspoon ground cumin
Lettuce and any other accompaniments, for serving
2 tablespoons olive oil
1 shallot, minced

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How to do it

1. Puree chickpeas and brown rice in a food processor until a thick paste forms.

2. Transfer paste mixture to a medium bowl and stir in shallot, garlic, parsley, and cumin. Season mixture to taste with salt and pepper. Form into four 1/2-inch thick patties.

3. Heat olive oil in a large skillet over medium-high heat.

4. Add patties and cook until golden brown, about 4 minutes per side.

5. Spread mustard on each patty and serve hot with any accompaniments.

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Nutrition

Calories
274.05cal ( 13.7% of daily need)
Fat
9.94g ( 15.28% of daily need)
Saturated Fat
1.3g ( 8.15% of daily need)
Carbohydrates
38.39g ( 12.8% of daily need)
Sugar
6.25g ( 6.95% of daily need)
Cholesterol
0mg ( 0% of daily need)
Sodium
268.23mg ( 11.66% of daily need)
Protein
9.72g ( 19.45% of daily need)
Manganese
1.55mg ( 77.72% of daily need)
Vitamin K
61.91µg ( 58.96% of daily need)
Folate
174.36µg ( 43.59% of daily need)
Fiber
8.65g ( 34.6% of daily need)
Phosphorus
205.7mg ( 20.57% of daily need)
Iron
3.49mg ( 19.37% of daily need)
Copper
0.37mg ( 18.38% of daily need)
Magnesium
72.91mg ( 18.23% of daily need)
Vitamin B1
0.21mg ( 13.8% of daily need)
Vitamin B6
0.26mg ( 13.04% of daily need)
Vitamin A
644.44IU ( 12.89% of daily need)
Potassium
449.07mg ( 12.83% of daily need)
Zinc
1.79mg ( 11.93% of daily need)
Vitamin E
1.5mg ( 9.97% of daily need)
Vitamin C
7.05mg ( 8.54% of daily need)
Calcium
72.92mg ( 7.29% of daily need)
Selenium
4.97µg ( 7.09% of daily need)
Vitamin B3
1.27mg ( 6.35% of daily need)
Vitamin B5
0.55mg ( 5.52% of daily need)
Vitamin B2
0.09mg ( 5.07% of daily need)

Breakdown

Proteins
13.8%
Fat
31.72%
Carbs
54.48%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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