Best-Tasting Vegetarian Foods (cont.)

Boca Garden Vegetable Meatless Burger. The first five ingredients are water, organic textured soy flour, organic zucchini, organic red bell peppers, and organic textured wheat.
How Does It Taste? The mild flavor works well with stronger flavored toppings and condiments, like stone-ground mustard or spicy BBQ sauce.
Nutrition Information: 1 burger has 130 calories, 15 grams protein, 3 grams fat, 0 gram saturated fat, 0 mg cholesterol, 9 grams carbohydrate, 4 grams fiber, 400 mg sodium. (10% Daily Value for calcium)

Boca Italian Meatless Sausage (contains eggs). The first five ingredients are water, soy protein isolate, expeller pressed canola oil, textured soy protein concentrate, and egg whites.
How Does It Taste? The texture is far from a real Italian sausage, but isn't altogether unappetizing. The flavor is pretty good; I had no problem finishing the whole sausage. These would work well in dishes calling for whole or sliced Italian sausage, like marinara sauce for pasta.
Nutrition Information: 1 sausage (2.5 ounces) has 130 calories, 13 g protein, 6 g carbohydrate, 6 g fat, 0 g saturated fat, 0 mg cholesterol, 1 g fiber, 650 mg sodium. Calories from fat: 41%.

Boca Original Meatless Chik'n Nuggets. These nuggets are made with water, soy protein concentrate, soy protein isolate, textured wheat protein and yeast extract. I suggest using the oven or toaster oven to warm them up instead of the microwave.
How Does It Taste? OK. They don't have a lot of flavor, so are best served with a dipping sauce.
Nutrition Information: 4 nuggets (3 ounces) have 180 calories, 14 g protein, 17 g carbohydrate, 7 g fat, .5 g saturated fat, 0 mg cholesterol, 3 g fiber, 500 mg sodium. Calories from fat: 35%.

Michael Angelo's Eggplant Parmesan (contains eggs and cheese). One container of this frozen entree actually contains 2 servings, so you'll need to serve it with some whole-grain pasta or bread and perhaps some fruit to round out the meal. The first five ingredients are organic tomatoes, eggplant, mozzarella cheese, water, and breadcrumbs.
How Does It Taste? Good enough to make me want to eat the whole container.
Nutrition Information: 1 serving (3/4 cup) has 160 calories, 11 g protein, 14 g carbohydrate, 7 g fat, 3.5 g saturated fat, 25 mg cholesterol, 3 g fiber, 500 mg sodium. Calories from fat: 39%.

Best Vegetarian Foods from Whole Foods Market

Here are some vegetarian favorites you can find at your local Whole Foods specialty market.

O'Hana House Vegetarian Indian Curry Bite Size Won Ton (mini pot-sticker appetizers). The main ingredients in the won ton filling are organic tofu, organic cabbage, baby bok choy, green peas, and carrots. Seasonings include organic curry powder and organic soy sauce.
How Does It Taste? These brown nicely if you fry them in a nonstick pan coated with canola or olive oil cooking spray. They have a soft textured filling with a mild curry flavor.
Nutrition Information: 1 serving (about 6 pieces) has 80 calories, 3 g protein, 15 g carbohydrate, 1.5 g fat, 0 g saturated fat, 0 mg cholesterol, 1 g fiber, 230 mg sodium. Calories from fat: 17%. (10% Daily Value for Vitamin C)

Amy's Indian: Vegetable Korma. This is made with organic vegetables and rice, curried vegetables with rice, and dal.
How Does It Taste? Pretty tasty, and not too spicy. The small amount of food was surprisingly satisfying.
Nutrition Information: 1 entr©e has 300 calories, 9 g protein, 41 g carbohydrate, 12 g fat, 3.5 g saturated fat, 0 mg cholesterol, 6 g fiber, 680 mg sodium. Calories from fat: 36%.

Favorite Vegetarian Foods from Trader Joe's

Trader Joe's Meatless Meatballs. The first five ingredients are textured vegetable protein (soy protein concentrate, caramel color), water, wheat gluten, soy protein, and canola oil.
How Does It Taste? The meatballs have an appealing, tender texture and a pleasant, mild flavor. They work well with high-flavor sauces or ingredients.
Nutrition Information: 6 meatballs (85 grams) have 140 calories, 16 g protein, 8 g carbohydrate, 6 g fat, 0 g saturated fat, 0 mg cholesterol, 4 g fiber, 560 mg sodium. Calories from fat: 38.5%. (6% Daily Value for calcium and 15% Daily Value for iron)

Vegan Pad Thai with Tofu. These are traditional Thai-style rice noodles in a peanut-based sauce with tofu, scallions, and carrots.
How Does It Taste? Pretty good. I like to sprinkle in some soy nuts or chopped peanuts for added flavor and crunch.
Nutrition Information: 1 container has 600 calories, 18 g protein, 114 g carbohydrate, 7 g fat, 1.5 g saturated fat, 0 mg cholesterol, 3 g fiber, 840 mg sodium. Calories from fat: 11%. (45% Daily Value for Vitamin A, 10% for Vitamin C)

Trader Joe's Garden Vegetable Lasagna (contains milk products). This is made with Organic Vegetables and organic wheat flour.
How Does It Taste? Pretty good. I like to sprinkle some freshly grated Parmesan cheese over the top for added flavor.
Nutrition Information: 1 container has 290 calories, 13 g protein, 41 g carbohydrate, 9 g fat, 4 g saturated fat, 20 mg cholesterol, 5 g fiber, 720 mg sodium. Calories from fat: 28%. (70% Daily Value for vitamin A, 25% for calcium, 60% for Vitamin C)

Trader Joe's Thai Vegetable Gyoza (pot stickers). One bag makes about 3 servings of 5 gyoza each.
How Does It Taste? Pretty good. If you like a little dark brown crust on the bottom of your pot stickers, preheat 1 tablespoon canola oil in a nonstick skillet, then place the frozen gyoza flat-side down in the pan and saute on medium-high heat for about 4 minutes. Pour in about 1/4 cup of water; reduce heat to medium and cover. The pot stickers are done when the water has evaporated.
Nutrition Information: Five gyoza have 270 calories, 5 g protein, 40 g carbohydrate, 10 g fat, 1.5 g saturated fat, < 5 mg cholesterol, 5 g fiber, 600 mg sodium. Calories from fat: 33%. (35% Daily value for Vitamin A)


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