Emily Johnson
The humble can of mushroom soup, often overlooked in the pantry, transforms into a versatile culinary base when combined with the vibrant duo of peas and corn. This trio creates a comforting, hearty dish that blends earthy, creamy flavors with the sweetness of fresh vegetables. Whether used as a standalone soup, a sauce for casseroles, or a base for more complex recipes, this combination offers a quick, nutritious, and satisfying meal option. Its simplicity and adaptability make it a go-to choice for busy cooks seeking both convenience and flavor.
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What You'll Learn
- Nutritional Value: Calories, protein, fiber, vitamins, and minerals in mushroom soup with peas and corn
- Recipe Variations: Creamy, vegan, low-fat, or spicy versions of the soup
- Ingredient Benefits: Health benefits of mushrooms, peas, and corn in the soup
- Cooking Methods: Stovetop, slow cooker, or instant pot preparation techniques
- Serving Suggestions: Pairing with bread, crackers, or salads for a complete meal
Nutritional Value: Calories, protein, fiber, vitamins, and minerals in mushroom soup with peas and corn
A can of mushroom soup with peas and corn is more than just a comforting meal—it’s a nutrient-dense option that balances convenience with health benefits. On average, a 10.5-ounce can contains approximately 120–150 calories, making it a light yet satisfying choice for those monitoring their caloric intake. The calorie count primarily comes from carbohydrates, with minimal fat, depending on the brand and whether cream or milk is added. For individuals aiming to manage weight, this soup serves as a low-calorie alternative to heavier cream-based soups.
Protein content in this soup typically ranges from 3–5 grams per can, largely contributed by the mushrooms and peas. While not a high-protein meal, it provides a modest boost, especially when paired with whole-grain bread or a side of lean protein. Fiber, another essential nutrient, averages around 2–3 grams per serving, thanks to the peas, corn, and mushrooms. This fiber supports digestive health and helps maintain steady blood sugar levels, making it a smart choice for diabetics or those seeking gut-friendly foods.
Vitamins and minerals are where this soup truly shines. Mushrooms are rich in B vitamins, particularly riboflavin and niacin, which support energy metabolism and skin health. Peas and corn contribute folate, essential for cell repair and particularly beneficial for pregnant women. The trio of ingredients also delivers a notable dose of potassium, phosphorus, and iron, with a single can providing up to 10% of the daily recommended intake of these minerals. Potassium, for instance, aids in muscle function and blood pressure regulation, while iron supports oxygen transport in the blood.
For those seeking to maximize nutritional intake, consider enhancing the soup with fresh ingredients. Adding a handful of spinach boosts vitamin A and C, while a sprinkle of chia seeds increases omega-3 fatty acids and fiber. However, be cautious of sodium content, as canned soups often contain 600–800 mg per serving. Opt for low-sodium versions or rinse the vegetables before preparation to reduce salt intake. This simple adjustment ensures the soup remains heart-healthy without sacrificing flavor.
Incorporating a can of mushroom soup with peas and corn into your diet is a practical way to meet daily nutrient requirements without extensive meal prep. Its low calorie count, combined with a decent profile of protein, fiber, vitamins, and minerals, makes it a versatile option for lunches, dinners, or even as a snack. For children and older adults, this soup can be a gentle, easy-to-digest meal that provides essential nutrients in a familiar format. Pair it with a side salad or a piece of fruit to create a well-rounded, nutrient-packed meal.
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Recipe Variations: Creamy, vegan, low-fat, or spicy versions of the soup
A can of mushroom soup, combined with peas and corn, serves as a versatile base for creative recipe variations. By adjusting ingredients and techniques, you can transform this simple blend into creamy, vegan, low-fat, or spicy versions to suit diverse dietary preferences and taste profiles. Here’s how to tailor this soup to your needs.
For a creamy version, swap water or broth with full-fat coconut milk or cashew cream for richness without dairy. Simmer the soup until thickened, then blend until smooth for a velvety texture. Add a tablespoon of nutritional yeast for a cheesy undertone, enhancing flavor without overpowering the earthy mushrooms and sweet peas and corn. This variation is ideal for those seeking indulgence without compromising on comfort.
Vegan adaptations require careful ingredient selection. Replace butter with olive oil for sautéing aromatics, and ensure the canned mushroom soup is plant-based or make your own using mushroom stock, miso paste, and plant-based milk. Incorporate smoked paprika or liquid smoke for depth, mimicking the umami typically found in animal-based broths. This version retains the soup’s heartiness while adhering to vegan principles.
A low-fat twist focuses on reducing calories without sacrificing flavor. Use water or low-sodium vegetable broth as the liquid base, and opt for light coconut milk or pureed white beans for creaminess. Increase the volume of peas and corn for natural sweetness and bulk, and add a dash of lemon juice for brightness. Season generously with herbs like thyme or dill to compensate for reduced fat content.
To create a spicy variant, introduce heat through fresh jalapeños, a pinch of cayenne pepper, or a drizzle of sriracha during the final stages of cooking. Sauté garlic and ginger with the mushrooms for an aromatic kick, and garnish with chopped cilantro for freshness. This version balances the sweetness of corn and peas with a fiery edge, making it perfect for those who enjoy bold flavors.
Each variation highlights the adaptability of this soup, proving that a can of mushroom soup, peas, and corn can be reimagined to cater to creamy cravings, vegan diets, low-fat goals, or spicy preferences. With minor adjustments, this pantry staple becomes a canvas for culinary creativity.
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Ingredient Benefits: Health benefits of mushrooms, peas, and corn in the soup
Mushrooms, peas, and corn—each brings a unique nutritional profile to the table, transforming a simple can of soup into a powerhouse of health benefits. Mushrooms, for instance, are rich in antioxidants like selenium and ergothioneine, which combat oxidative stress and reduce inflammation. A single cup of mushrooms provides up to 22% of the daily selenium requirement, making them an excellent addition for immune support. Incorporating mushrooms into your diet regularly can also lower the risk of chronic diseases, such as heart disease and certain cancers, thanks to their beta-glucans, which enhance immune function.
Peas, often overlooked, are a fiber and protein dynamo, offering 8.6 grams of protein and 8.8 grams of fiber per cup. This combination aids digestion, stabilizes blood sugar levels, and promotes satiety, making them ideal for weight management. Peas are also packed with vitamins K, C, and B, along with minerals like manganese and folate, which are essential for bone health, wound healing, and cell division. For those monitoring their diet, peas provide a low-calorie, nutrient-dense option that complements the heartiness of mushroom soup.
Corn, while sometimes criticized for its natural sugars, contributes valuable nutrients like lutein and zeaxanthin, which support eye health by reducing the risk of macular degeneration. A half-cup serving delivers 1.5 grams of fiber and 10% of the daily folate requirement, crucial for pregnant women to prevent neural tube defects. Corn’s antioxidants also play a role in preventing chronic conditions, though moderation is key due to its higher glycemic index. Pairing corn with fiber-rich peas and protein-packed mushrooms in soup balances its impact on blood sugar.
Combining these ingredients in a single soup creates a synergistic effect, maximizing their individual benefits. For example, the protein from peas and mushrooms enhances muscle repair, while the fiber from all three ingredients supports gut health. To optimize intake, opt for low-sodium canned options or prepare homemade versions using fresh or frozen ingredients. For children and older adults, this soup provides an easy, palatable way to meet daily nutrient needs without relying on supplements.
Practical tip: Boost the soup’s nutritional value by adding a tablespoon of olive oil for healthy fats or blending it for a smoother texture that appeals to picky eaters. For those with dietary restrictions, ensure the canned version is gluten-free and check for added preservatives. By understanding the unique contributions of mushrooms, peas, and corn, you can turn a humble can of soup into a nourishing meal that supports overall health and well-being.
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Cooking Methods: Stovetop, slow cooker, or instant pot preparation techniques
Stovetop cooking offers immediate control over heat and texture, making it ideal for those who prefer hands-on adjustments. To prepare a can of mushroom soup with peas and corn on the stovetop, start by heating a tablespoon of butter or oil in a medium saucepan over medium heat. Add a diced onion and sauté until translucent, about 3-4 minutes. Pour in the condensed mushroom soup, followed by an equal amount of milk or water to thin it to your desired consistency. Stir in a cup of frozen peas and corn, then simmer for 10-15 minutes, allowing the flavors to meld. Season with salt, pepper, and a pinch of thyme for depth. This method is quick, typically taking under 30 minutes, and ensures a creamy, well-integrated dish.
Slow cookers excel in convenience and flavor development, though they require patience. For a slow cooker version, combine a can of condensed mushroom soup, a cup each of frozen peas and corn, and a can of drained, chopped mushrooms in the crock. Add 1.5 cups of chicken or vegetable broth to prevent drying, and stir in a teaspoon of garlic powder and a bay leaf for richness. Cook on low for 6-8 hours or high for 3-4 hours. The slow simmering process allows the vegetables to absorb the soup’s umami, resulting in a hearty, comforting dish. This method is perfect for busy days, as it requires minimal prep and delivers a flavorful meal with little effort.
Instant Pot preparation bridges the gap between speed and depth of flavor, making it a versatile choice. Begin by setting the Instant Pot to sauté mode and heating a tablespoon of oil. Add diced onions and garlic, cooking until fragrant, about 2 minutes. Cancel the sauté mode, then stir in a can of condensed mushroom soup, 1.5 cups of broth, and a cup each of frozen peas and corn. Secure the lid, set to manual high pressure for 5 minutes, and allow a natural release for 10 minutes. The pressurized environment locks in moisture and intensifies flavors, yielding a dish that rivals slow-cooked versions in a fraction of the time. This method is ideal for those seeking efficiency without sacrificing taste.
Each cooking method imparts a distinct character to the dish, influenced by heat distribution and cooking time. Stovetop preparation allows for precise control, slow cookers emphasize depth through prolonged simmering, and Instant Pots combine speed with flavor concentration. When choosing a method, consider your schedule, desired texture, and flavor profile. For a quick weeknight meal, stovetop or Instant Pot works best. Slow cookers are perfect for set-it-and-forget-it convenience, while stovetop cooking caters to those who enjoy active involvement in the process. Regardless of the technique, the combination of mushroom soup, peas, and corn remains a versatile, satisfying base for experimentation.
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Serving Suggestions: Pairing with bread, crackers, or salads for a complete meal
A can of mushroom soup with peas and corn is a versatile base for a quick, nutritious meal. To elevate it from a simple soup to a satisfying dish, consider pairing it with bread, crackers, or salads. Each option adds texture, flavor, and bulk, transforming the soup into a well-rounded meal. Here’s how to make the most of these pairings.
Bread Pairings: A Hearty Complement
Crusty sourdough or a thick slice of multigrain bread is ideal for dipping into the soup, absorbing its rich flavors. For a lighter touch, opt for garlic toast or a baguette slice brushed with olive oil and herbs. If serving to children or those with smaller appetites, tear the bread into bite-sized pieces to make dipping easier. For a more indulgent twist, lightly toast the bread and top it with grated cheese before serving. This combination not only adds substance but also balances the soup’s earthy tones with a satisfying crunch.
Crackers: Crunchy and Convenient
Crackers offer a crisp contrast to the creamy soup, making them a perfect pairing for those seeking texture variety. Whole grain or seeded crackers provide a nutty flavor that complements the peas and corn, while plain saltines keep the focus on the soup’s natural taste. For a sophisticated twist, try herb-infused or cheese-flavored crackers. Serve 4–6 crackers per bowl as a side, or crumble them directly into the soup for added thickness. This pairing is especially convenient for packed lunches or quick dinners.
Salads: Freshness Meets Heartiness
A simple green salad with vinaigrette dressing adds freshness and lightness to the meal, counterbalancing the soup’s richness. For a more substantial option, pair the soup with a protein-packed salad like chickpea or quinoa. A spinach and strawberry salad with balsamic glaze introduces sweetness that mirrors the corn’s natural sugars. Aim for a 2:1 ratio of soup to salad to ensure a balanced meal. This combination is particularly appealing for health-conscious eaters or those looking to increase their vegetable intake.
Practical Tips for Perfect Pairings
When serving bread or crackers, warm them slightly to enhance their flavor and texture. For salads, prepare the dressing separately to avoid sogginess. If serving to a group, offer a variety of pairings to cater to different preferences. For example, provide a basket of assorted breads and crackers alongside a pre-dressed salad. This approach ensures everyone can customize their meal while enjoying the soup’s comforting flavors.
By thoughtfully pairing a can of mushroom soup with peas and corn with bread, crackers, or salads, you create a meal that’s both satisfying and adaptable. Whether you’re aiming for comfort, convenience, or nutrition, these combinations ensure every bowl is a complete dining experience.
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Frequently asked questions
It is a canned soup that typically combines mushroom soup as a base with added peas and corn, offering a hearty and flavorful dish.
Yes, it is a popular ingredient in casseroles, adding creaminess and flavor, often paired with proteins like chicken or vegetables.
Yes, some brands offer vegetarian or vegan versions, but always check the label to ensure no animal-derived ingredients are included.
Transfer the remaining soup to an airtight container and refrigerate. Consume within 3–4 days for best quality.
Absolutely! You can customize it by adding ingredients like diced potatoes, carrots, or proteins like chicken or tofu for extra texture and flavor.
