Spelt and Mushroom Soup
Spelt and Mushroom Soup is a hearty, rustic dish combining the nutty, chewy texture of spelt berries with the earthy, umami depth of mushrooms, typically simmered in a savory broth. Common ingredients include spelt, various mushrooms like cremini or porcini, onions, garlic, and herbs such as thyme or bay leaf. This soup has roots in European cuisine, particularly in regions like Germany, Italy, and Eastern Europe where spelt has been cultivated for centuries.
🍽️ Nutrition at a glance
This soup is a balanced, moderate-calorie meal that provides a good source of complex carbohydrates and plant-based protein from spelt, along with B vitamins and minerals from mushrooms. A typical serving contains around 250-300 calories, with notable fiber and minimal fat.
Nutrition breakdown
| Calories | 270 kcal |
| Protein | 12 g |
| Carbs | 45 g |
| Fat | 5 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Potassium | 420 mg |
| Selenium | 12 mcg |
| Copper | 0.4 mg |
| Phosphorus | 180 mg |
| Niacin (B3) | 3.5 mg |
| Riboflavin (B2) | 0.3 mg |
| Iron | 2.8 mg |
| Magnesium | 60 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Spelt is an ancient grain that was a staple in parts of Europe before wheat became dominant, and it's often praised for its robust flavor and potential digestibility. Nutritionally, the combination of spelt and mushrooms creates a dish rich in selenium, copper, and antioxidants, which support immune function.
