Veggie Burgers: Taste Test (cont.)
3. Boca Garden Vegetable Meatless Burgers
Ingredients: First 10 ingredients are water, organic textured soy flour, organic zucchini, organic red bell peppers, organic textured wheat, gluten, wheat gluten, contains less than 2% of organic soy protein concentrate, red bell pepper puree, organic expeller pressed canola oil, and konjac gum.
Nutrition facts: 1 burger = 130 calories, 15 grams protein, 3 grams fat, 0 gram saturated fat, 0 mg cholesterol, 9 grams carbohydrate, 4 grams fiber, 400 mg sodium; 0% Daily Value for vitamin A, 0% vitamin C, 10% calcium, and 10% iron.
Comments: This veggie burger has a mild flavor that works well with stronger flavored toppings and condiments, like stone-ground mustard or spicy BBQ sauce.
4. Dr. Praeger's California Veggie Burgers
First 10 ingredients: Carrots, onion, string beans, soybeans, zucchini, oat bran, peas, spinach, expeller pressed canola oil, and broccoli.
Nutrition facts: 1 burger = 110 calories, 5 grams protein, 4.5 grams fat, less than 0.5 grams saturated fat, 0 mg cholesterol, 13 grams carbohydrate, 4 grams fiber, 250 mg sodium; 50% DV vitamin A, 6% vitamin C, 4% calcium, and 14% iron.
Comments: Nice veggie flavors if you can get past the burger being green (I did).
5. Gardenburger Original
First 10 ingredients: Cooked brown rice, vegetables (mushrooms, onions), water, rolled oats, bulgur wheat (hydrated), cheddar cheese, wheat fiber, mozzarella cheese, and nonfat milk.
Nutrition facts: 1 burger = 100 calories, 5 grams protein, 3.5 grams fat, 1 gram saturated fat, 5 mg cholesterol, 14 grams carbohydrate, 5 grams fiber, 420 mg sodium; 4% DV vitamin A, 2% vitamin C, 2% calcium, and 4% iron.
Comments: This is still Gardenburger's top-selling burger for a reason. It has the same great flavor and texture that helped define veggie burgers years ago.
6. Gardenburger Black Bean Chipotle
First 10 ingredients: Cooked brown rice, soy protein concentrate-hydrated, onions, black beans, corn, Anaheim chilies, soy fiber, high oleic canola oil, red bell peppers, and isolated soy protein.
Nutrition facts: 1 burger = 80 calories, 5 grams fiber, 2.5 grams fat, 0 gram saturated fat, 0 mg cholesterol, 13 grams carbohydrate, 5 grams fiber, 250 mg sodium; 6% DV vitamin A, 8% vitamin C, 2% calcium, and 6% iron.
Comments: Really nice flavor if you're looking for a veggie burger with a kick. This is one of Gardenburger's most popular new flavors.
7. Gardenburger Portabella
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.
Yield: Makes 2 sandwiches
Nutrition Information Per serving: 331 calories, 11 g protein, 47 g carbohydrate, 13 g fat, 5 mg cholesterol, 6 g fiber, 830 mg sodium. Calories from fat: 35%
Published February 14, 2008.
Recipes provided by Elaine Magee; ©2008 Elaine Magee
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.
©2008 WebMD Inc. All rights reserved.