Spelt and Leek Soup

Spelt and leek soup is one of the most straightforward soups you can make on a weeknight. The ingredients are simple, the method is forgiving, and the result is a bowl that stays filling for hours.

The spelt berries cook directly in the broth, releasing starch as they soften and naturally thickening the soup without any cream or flour. That texture stays consistent even the next day.

Leeks are mild enough to let the grain take centre stage. They soften down to something almost silky, which balances the slight bite of the spelt. A little garlic and fresh thyme round out the flavour without crowding it.

This soup works well as a light main with crusty bread, or as a starter before a simple roast. It scales up easily and freezes without losing much texture.

Why You'll Love This Recipe

Whole spelt adds fiber and a satisfying chew to every bowl.
Spelt starch naturally thickens the broth, no cream needed.
One pot from start to finish, minimal washing up.
Freezes well and tastes even better the next day.

Spelt berries and sliced leeks simmering in pale golden vegetable stock in a large saucepan on the stovetop

Ingredient Notes

Whole spelt berries: Use whole spelt berries, not pearled spelt, for maximum fiber and chew. Pearled spelt works too but cooks faster and produces a softer, slightly thinner result.
Leeks: Use the white and pale green parts for the mildest flavour. Save the dark green tops for stock if you like.
Vegetable stock: A good-quality low-sodium stock keeps the soup balanced. Chicken stock works if you're not keeping this vegetarian.
Garlic: Two cloves is enough here. The leeks are already aromatic, so garlic should stay in the background.
Fresh thyme: Dried thyme works in a pinch, use half the amount. Strip the leaves before adding so stems don't end up in the bowl.
Olive oil: Use a neutral olive oil for sauteing. A finishing drizzle of good extra-virgin oil just before serving adds a clean note.

Two bowls of spelt and leek soup served with sliced spelt sourdough on a linen-covered table in warm light

Prep Time 15 mins

Cook Time 35 mins

Total Time 50 mins

Cooking Method: Stovetop

Cuisine: European

Courses: Lunch

Difficulty: Easy

Servings: 4

Estimated Cost: 1.80

Calories: 280

Best Season: Fall, Winter

Dietary: Contains gluten (spelt), Dairy-Free, Egg-free, High Fiber, Vegan (if made with veg stock), Vegetarian (if made with veg stock)

Description

Whole spelt berries give this soup a satisfying chew that pearl barley can't match, while slow-softened leeks keep the broth gentle and slightly sweet.

Ingredients

150 g whole spelt berries (rinsed; soak overnight if possible)
3 medium (about 450 g trimmed) leeks (white and pale green parts, sliced into 1 cm rounds)
2 garlic cloves (finely chopped)
2 tbsp olive oil
4 sprigs fresh thyme (leaves stripped)
1.2 litres vegetable stock (low-sodium)
1 bay leaf
1 tsp fine sea salt (adjust to taste at the end)
0.5 tsp black pepper (freshly ground)
1 tbsp extra-virgin olive oil (to finish, optional)

Instructions

1
Rinse the spelt berries under cold water in a fine-mesh sieve. If soaked, drain and set aside.
2
Heat 2 tbsp olive oil in a large heavy-bottomed saucepan over medium-low heat.
3
Add the sliced leeks and a pinch of salt. Cook for 8 to 10 minutes, stirring occasionally, until completely soft and slightly translucent but not browned.
4
Add the chopped garlic and thyme leaves. Cook for 1 minute, stirring constantly, until fragrant.
5
Add the rinsed spelt berries and stir to coat in the oil and leek mixture for 1 minute.
6
Pour in the vegetable stock and add the bay leaf. Bring to a gentle boil over medium-high heat.
7
Reduce heat to low, cover partially with a lid, and simmer for 25 to 30 minutes, until the spelt is tender with a slight bite. If using pre-soaked spelt, check at 20 minutes.
8
Remove the bay leaf. Season with 1 tsp salt and black pepper, tasting as you go.
9
Ladle into bowls and finish with a drizzle of extra-virgin olive oil and a few extra thyme leaves if desired.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 280kcal

% Daily Value *
Total Fat 10g16%
Saturated Fat 1.5g8%
Sodium 520mg22%
Potassium 380mg11%
Total Carbohydrate 42g15%
Dietary Fiber 6g24%
Sugars 5g
Protein 8g16%

Vitamin A 950 IU
Vitamin C 12 mg
Calcium 60 mg
Iron 3 mg
Vitamin E 2 mg
Vitamin K 28 mcg
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 2 mg
Vitamin B6 0.3 mg
Folate 45 mcg
Phosphorus 190 mg
Magnesium 45 mg
Zinc 1.8 mg

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

Note

Additional Notes

Soak spelt berries for 8 hours before cooking to reduce cook time by 10 minutes.
Do not add salt until the spelt is fully tender to avoid tough, undercooked grains.
Keep heat at a steady low simmer once stock is added; a rolling boil breaks down the leeks too fast.
Taste and adjust seasoning only at the end, stock salt levels vary widely between brands.
A parmesan rind added with the stock deepens flavour without making the soup taste cheesy.

Keywords: spelt and leek soup, spelt soup recipe, whole spelt grain soup, hearty leek soup, healthy spelt recipes

Equipment

Large heavy-bottomed saucepan (at least 4-quart)
Wooden spoon
Chef's knife
Chopping board
Ladle
Fine-mesh sieve (for rinsing spelt)

Tips

Soak whole spelt berries overnight to cut cooking time by about 10 minutes and improve digestibility.
Cook leeks on low heat for 8 to 10 minutes until completely soft before adding stock, rushing this step dulls the flavour.
Add spelt directly to the pot with the stock so it absorbs the seasoned broth, not plain water.
Check spelt at 25 minutes - it should be tender with a slight bite, not mushy; pull it off heat at that point.
Season the soup only after the spelt is fully cooked, salt slows grain softening if added too early.

Variations

Add 400 g canned white beans in the last 5 minutes for extra protein and a creamier body.
Stir in 60 g baby spinach or kale just before serving for colour and added iron.
Finish with a spoonful of white miso dissolved in a ladleful of broth for deeper umami flavour.

Storage and Reheating

Store cooled soup in an airtight container in the fridge for up to 4 days. The spelt continues to absorb liquid as it sits, so add a splash of stock or water when reheating to loosen the texture.

For freezing, cool the soup completely then portion into freezer-safe containers. It keeps well for up to 3 months. Defrost overnight in the fridge before reheating gently on the stovetop over medium-low heat.

Avoid boiling when reheating. A gentle simmer is enough to warm through without overcooking the spelt further.

Serving Suggestions

Serve with a thick slice of toasted spelt sourdough or a simple wholegrain roll to soak up the broth. A drizzle of good olive oil and a few fresh thyme leaves on top keeps the presentation clean.

For a more substantial meal, add a side of shaved fennel and orange salad. The brightness cuts through the earthy grain notes.

This soup also works as a starter before a roast chicken or a simple baked salmon. Keep the portions on the smaller side in that case, about 200 ml per bowl, so it opens the appetite rather than filling it.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-and-leek-soup/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!