Hearty wheat berry soup
Hearty wheat berry soup is a nourishing, rustic dish featuring whole wheat berries simmered in a savory broth with vegetables and often legumes or meat. It is a staple in many cuisines, particularly in Eastern European and Middle Eastern cooking, known for its chewy texture and satisfying depth. The soup is celebrated for being a complete, comforting meal that is both filling and wholesome.
🍽️ Nutrition at a glance
This soup is a good source of complex carbohydrates and plant-based protein, with a moderate fat content depending on the recipe. It provides significant dietary fiber, iron, and B vitamins, with a typical serving containing around 250-350 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 12 g |
| Carbs | 45 g |
| Fat | 5 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Iron | 3.5 mg |
| Potassium | 420 mg |
| Magnesium | 80 mg |
| Phosphorus | 180 mg |
| Zinc | 2.5 mg |
| Niacin (B3) | 4.5 mg |
| Thiamin (B1) | 0.3 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Wheat berries are a whole grain that retains all three parts of the kernel, making this soup exceptionally high in fiber and nutrients compared to soups made with refined grains. Its cultural significance lies in being a traditional 'peasant food' that has endured as a beloved, nourishing dish across many generations and regions.
