Berkoukes soup

Dinner

Item Rating: 74/100

1 serving (250 grams) contains 200 calories, 8.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		192.3
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	1.0 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		576.9 mg	25%
Total Carbohydrates		28.8 g	10%
	Dietary Fiber	4.8 g	17%
	Sugars	3.8 g
protein		7.7 g	15%
Vitamin D		0 mcg	0%
Calcium		48.1 mg	3%
Iron		1.9 mg	10%
Potassium		384.6 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 43 cal (22.8%)

Protein: 30 cal (16.3%)

Carbs: 115 cal (60.9%)

About Berkoukes soup

Berkoukes soup is a traditional North African dish, particularly popular in Algeria. It is made with small, handmade semolina pasta called berkoukes, slow-cooked with vegetables and often legumes or meat. This hearty soup provides a balanced nutritional profile with carbohydrates from the semolina, fiber and vitamins from vegetables like carrots, zucchini, and tomatoes, and protein from meat or chickpeas. Berkoukes is rich in vitamin A, vitamin C, potassium, and iron, making it a satisfying and nourishing meal ideal for colder months.

Health Benefits

• Rich in vitamin A from vegetables such as carrots and zucchini, supporting eye health and immune function.
• Provides iron from legumes or meat, crucial for oxygen transport and reducing the risk of anemia.
• Contains dietary fiber from vegetables and chickpeas, promoting healthy digestion and regulating blood sugar levels.

Dietary Considerations

Allergens: Contains gluten (from semolina), legumes (e.g., chickpeas)

Suitable for: Omnivorous diets, vegetarian diets (if made without meat)

Not suitable for: Gluten-free diets, low-carb diets

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water if the soup thickens.

Common Questions About Berkoukes soup Nutrition

What is the nutritional content of Berkoukes Soup?

Berkoukes Soup typically contains whole wheat grains, vegetables, and sometimes meat, making it a source of complex carbohydrates, fiber, and essential vitamins such as B vitamins and vitamin A from vegetables. A standard serving (1 cup) contains approximately 200-300 calories, 5-7 grams of protein (depending on added meat), and moderate fat content if oil is used in preparation.

Is Berkoukes Soup suitable for a vegan or vegetarian diet?

Berkoukes Soup can be vegan or vegetarian if made without meat or animal-based broth. Use vegetable broth, olive oil, and plenty of vegetables, avoiding butter or other non-vegan ingredients, to ensure compatibility with these diets.

What are the health benefits and concerns of eating Berkoukes Soup?

Berkoukes Soup is rich in fiber, aiding digestion and promoting satiety. It provides essential nutrients depending on the added ingredients, such as vitamins from vegetables and iron from meat or legumes. However, it can be high in carbohydrates due to the wheat grains, which may be a concern for individuals monitoring carb intake or managing diabetes.

How much Berkoukes Soup should I eat per serving?

A standard serving of Berkoukes Soup is about 1 cup (approximately 200-300 calories). For a balanced meal, pair this soup with a portion of protein, like grilled chicken or tofu, and additional greens if the soup lacks sufficient vegetables.

How does Berkoukes Soup compare to other traditional soups like lentil or barley soup?

Berkoukes Soup is higher in carbohydrates due to the wheat grains compared to lentil or barley soups, which offer more protein and fiber per serving. Lentil soups are often richer in plant-based protein, while barley soups tend to have similar fiber content but a lower glycemic index, making them suitable for a broader range of diets.

Data Sources & Scientific References