Featured Vegetable: Mushrooms

Featured Vegetables: Mushrooms

Mushrooms, though popular and abundant, actually live in the outskirts of the vegetable family. Surprisingly, mushrooms are not considered “true” vegetables – they are technically fungi because they don’t have leaves, roots, or seeds. Mushrooms are also unique because they contain vitamin D – a nutrient not found naturally in any other fruit or vegetable. Mushrooms provide many important nutrients including B vitamins (riboflavin, niacin and pantothenic acid), selenium (an antioxidant that may help protect body cells from damage), and potassium. They are low in calories and sodium and add a couple of grams of protein to your day too!

Add mushrooms to every meal by tossing them into your morning omelet or frittata, on top of your midday salad, and into a soup or slow cooker meal for dinner. Sautee mushrooms with onions and peppers for an exciting side dish. You can also try tossing some into risotto or a pasta dish for a creamy and decadent meal.

Mushrooms have many well-known varieties such as button, portobello, and shiitake. Button mushrooms are a small, white variety that is found all over the country. Try button mushrooms raw with a veggie dip or ranch dressing. Portobello mushrooms are a brown variety with large circular caps. Their distinguished shape and size make portobellos perfect for grilling - place one on a Pepperidge Farm® Deli Flats® roll to make a lower calorie vegetarian burger. Shiitake mushrooms are a large dark variety with an earthy flavor. Shiitakes were initially only grown in Japan, but they are now domestically grown. Experiment with dried shiitake mushrooms in a soup or braise for a more intense flavor.

Are you looking to cut calories or sneak some veggies into a family meal? Mushrooms are the answer! Just chop or dice them and substitute in place of some of the meat or chicken in a recipe. The texture and flavor make them a perfect substitute! Speaking of flavor – umami (the Japanese word meaning "delicious") is a taste that isn’t sweet, sour, hot or salty. It is described as a meaty, savory, and distinct taste, and is present in mushrooms, particularly in darker varieties. Want to learn about additional varieties of mushrooms – check out this chart available from the Mushroom Council.

All varieties of mushrooms are tasty and provide some vitamin D along with other important vitamins, but be careful - wild mushrooms can be extremely poisonous - so stick to those from the grocery store! Campbell's Headquarters in Camden, New Jersey is lucky enough to be located near the mushroom capital of the world - Kennett Square, Pennsylvania. Pennsylvania accounts for about 60% of the US production. They have an annual festival devoted just to mushrooms.

Campbell has many delicious soups and some Prego® sauces that contain mushrooms. Check out some of the numerous products that contain mushrooms by searching our product profiler.

Be sure to try this new culinary inspired Umami-Bomb Pizza recipe made with Campbell's® Healthy Request® Cream of Mushroom soup. Our nutrition and culinary teams joined-up to create this new flavor twist to the original pizza.

Incorporate mushrooms into all of your meals - here are some recipes to show you how from Campbell's KitchenSM.

 

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V8 V-Fusion® Green Smoothie

Yield: 4 cups
Serves: 4

Ingredients:

  • 1 cup V8 V-Fusion® Strawberry Banana Juice
  • 1 ea avocado
  • 1 cup kale, shredded
  • 1 ea green apple
  • 1 cup ice cubes
  • 1 Tbsp ginger
  • 1 ea lime juice
  • 1 ea lime zest

Directions:
Combine all ingredients in a blender and puree until very smooth.

Nutrition Information: 160 Calories, 8g Fat, 1.6g Saturated Fat, 4g Monounsaturated Fat, 1.4g Polyunsaturated Fat, 27mg Sodium, 480 mg Potassium, 23g Carbohydrate, 6g Fiber, 13g Sugar, 2.5g Protein, 70% Vitamin A, 90% Vitamin C, 4% Calcium, 5% Iron