Rice and Chickpea Burger with Ketchup

For Rice:

Ingredients (4 people):

100 Grams of cooked white rice.

50 Grams of cooked chickpeas.

½ Onion. 2 cloves of garlic.

1 Green pepper.

100 Grams of homemade tomato sauce.

A few sprigs of parsley.

6 Tablespoons olive oil.

Wheat flour (corn flour if celiac disease).

Salt

How is it made?

Grind in a food processor or a blender, onion, green pepper, garlic, parsley, cooked rice and cooked chickpeas. We put a pinch of salt and the resulting mass do small burgers. The pass through flour and fry in a pan with a little olive oil. We follow with some hot tomato sauce.

The combination of legumes and cereals is well known for serving complete proteins from plants, ensuring this nutrient especially those who follow vegetarian diets. This recipe is a very appealing alternative to the traditional recipe eating the chickpea stew with rice. This is an original recipe also allows for more variety of foods as accompaniment, more nutritionally enriching the recipe. The suggestion of the tomato sauce as an accompaniment is an example with which the menu is strengthened in antioxidants. A plate of salad and a fruit rich in vitamin C (strawberries, kiwi, citrus, and pineapple) to increase the absorption of iron from vegetables is a perfect match for this nutritious vegetarian menu.

For Chickpea Burger with Ketchup:

Ingredients (4 people):

400 grams of mushrooms.

50 grams of onion.

1 clove of garlic.

2 tablespoons breadcrumbs.

A sprig of parsley.

1 egg.

Wholemeal bread crumbs.

Salt

For The Pumpkin Cream:

250 grams of pumpkin.

1 clove of garlic.

4 tablespoons of olive oil.

50 grams of peas.

Salt

How is it made?

Grind using a clean blender raw mushroom. Fry the chopped onion and garlic in chopped into small squares and once sauteed onion, ground meat add the mushrooms.

We put a pinch of salt and let it cook for 20 minutes. Once cooked place the meat on the vegetables in a colander to remove all their juices.

Mix the drained vegetables meat with egg, bread crumbs and parsley. We form the meatballs and went through breadcrumbs.

Fry the meatballs in a pan with hot olive oil.

Drain them once fried in a pan with a paper towel and then introduce them in a pan with pumpkin sauce where finish cooking for 5 minutes at a gentle boil.

Pumpkin Sauce: In a saucepan pumpkin and chop the garlic in oil, cover and cook just water for 20 minutes. Once cooked pumpkin, grind together with the cooking broth and garlic that has been cooked with it. Once crushed add the extra virgin olive oil and a pinch of salt and mix until it forms a light cream. In this cream and add some raw peas to give a light boil then enter meatballs.