The Best Veggie Burgers continued...
First 10 ingredients: Cooked brown rice, mushrooms, onions, mozzarella cheese, soy protein concentrate-hydrated, rolled oats, oat fiber, spinach, salt, and wild rice,
Nutrition facts:1 burger = 90 calories, 5 grams protein, 2.5 grams fat, 1 gram saturated fat, 5 mg cholesterol, 15 grams carbohydrate, 5 grams fiber, 360 mg sodium; 6% DV vitamin A, 2% vitamin C, 6% calcium, and 4% iron.
Comments: Not for everyone. Though I love portabella mushrooms, I prefer the original Gardenburger to this one.
8. Morning Star Garden Veggie Patties
First 10 ingredients: Vegetables (mushrooms, water chestnuts, onions, carrots, green bell peppers, red bell peppers, black olives), textured vegetable protein, egg whites, cooked brown rice, rolled oats, and corn oil.
Nutrition facts:1 burger = 110 calories, 10 grams protein, 3.5 grams fat, 0.5 gram saturated fat, 0 mg cholesterol, 9 grams carbohydrates, 3 grams fiber, 350 mg sodium; 4% DV vitamin A, 0% vitamin C, 4% calcium, and 4% iron.
Comments: Tastes pretty good -- especially on a bun with some tasty condiments.
9. Vegetable Masala Burger (Trader Joe's)
First 10 ingredients: Potatoes, canola oil, carrots, green beans, water, bread crumbs, bell peppers, onions, corn, and salt.
Nutrition facts: 1 burger = 120 calories, 2 grams protein, 8 grams fat, 1 gram saturated fat, 0 mg cholesterol, 12 grams carbohydrate, 1 gram fiber, 360 mg sodium; 8% DV vitamin A, 15% vitamin C, 2% calcium, and 4% iron.
Comments: Nice Indian flavor with "hot" spices, slightly oily texture. Serve this burger with high-fiber bread or bun to increase the fiber for the meal.
Indian Blue Burger
Here's a sample veggie burger recipe for you to try at home:
2 Vegetable Masala Burgers (available at Trader Joe's in the frozen food section)
2 tablespoons crumbled blue cheese
2 100% whole-wheat or whole-grain buns or rolls
2 tablespoons chopped or sliced red onion (or sweet onion)
6 thin slices tomato
4 small Romaine lettuce leaves
- Heat medium nonstick frying pan over medium-high heat. Add burgers (these don't need any oil or cooking spray) to hot pan. Cook about 3 minutes per side, or until nicely brown and thoroughly heated.
- Turn off the heat. Spread a tablespoon of blue cheese evenly over each burger, then cover pan and let rest for a few minutes.
- Meanwhile, toast the buns, if you desire, or coat cut sides with canola cooking spray and lightly brown on a nonstick griddle or frying pan over medium heat. Place the cheese-topped burgers on the bottom portion of the buns. Top that with onions, tomato slices, lettuce, and the top of the buns.