Mushroom and Wheat Berry Soup

BY Joel Fuhrman TIMEMarch 18, 2022 PRINT

Serves 6


8 cups no-salt-added or low sodium vegetable broth, divided
1 small onion, chopped
2 carrots, chopped
4 ribs celery, chopped
4 cloves garlic, chopped
1 cup wheat berries or wild rice, rinsed and drained
1 teaspoon coconut aminos
1 teaspoon dried thyme
3/4 cup raw cashews
1/4 cup hemp seeds
1/8 teaspoon black pepper or to taste
1 1/2 cups cooked or 1 (15 ounce) can no-salt-added or low sodium cannellini beans
10 ounces mushrooms, sliced


In a large soup pot, bring 7 cups of the vegetable broth to a simmer. Add onion, carrots, celery, garlic, wheat berries or wild rice, coconut aminos, thyme and black pepper. Return to a simmer, cover pot and cook for 30 minutes.

Place remaining 1 cup of vegetable broth, cashews, hemp seeds and beans in a high-powered blender and blend until very smooth.

Add blended mixture to soup pot along with the mushrooms, partially cover and cook for an additional 15 minutes, stirring occasionally.

Per serving:

Calories 342
Protein 16 g
Carbohydrates 47 g
Sugars 4 g
Total Fat 11.9 g
Saturated Fat 1.8 g
Cholesterol 0 mg
Sodium 246 mg
Fiber 9.7 g
Beta-Carotene 1764 ug
Vitamin C 5 mg
Calcium 91 mg
Iron 5.4 mg
Folate 106 ug
Magnesium 168 mg
Potassium 785 mg
Zinc 3.4 mg
Selenium 31.4 ug

This recipe was originally published on

Joel Fuhrman
Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times best-selling author and internationally recognized expert on nutrition and natural healing. He specializes in preventing and reversing disease through nutritional methods.
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