Comforting, Nutritious, and Easy

This Spelt and Split Pea Soup is thick, filling, and naturally plant-based. Whole spelt grains add a gentle nutty texture, while split peas provide protein and creamy body. It’s a simple, one-pot recipe that delivers hearty flavour without long preparation.

The soup cooks slowly to allow the peas and spelt to soften perfectly. Aromatics like onion, garlic, and carrot add depth without overpowering the natural sweetness of the split peas. Serve with crusty bread for a complete meal.

Why You’ll Love It

This recipe is ideal for busy weeknights or cozy lunches. It’s gluten-friendly (if you choose certified gluten-free spelt), vegetarian, and easy to batch-cook. The thick, creamy consistency makes it satisfying, while simple herbs enhance the flavour naturally.

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It’s a versatile soup: add smoked paprika or chopped tomatoes for variety, or blend part of the soup for a smoother texture. Leftovers reheat well, making it perfect for meal prep.

Print Recipe

Comfort Food

Spelt and Split Pea Soup

Author: Valentina Cuisine: British Courses: Main Dish Recipe Keys: H hearty soup P pelt P plant-based S split pea soup V vegetarian soup

Difficulty: Beginner Prep Time 10 mins Cook Time 45 mins Rest Time 5 mins Total Time 1 hr

Servings: 4 Estimated Cost: £ 4.50 Calories: 280

Best Season: Winter

Dietary:

V Vegan V Vegetarian

Description

A thick, hearty Spelt and Split Pea Soup, packed with protein and fibre. Nutty spelt grains combine with creamy split peas, aromatic vegetables, and herbs for a warming, easy-to-make meal. Perfect for lunch or dinner, vegetarian-friendly and filling.

Ingredients

Cook Mode Cooking Mode Disabled

Servings

• 150 g whole spelt grains (rinsed)
• 200 g split peas (rinsed)
• 1 tbsp olive oil
• 1 medium onion (finely chopped)
• 2 cloves garlic (minced)
• 2 medium carrots (diced)
• 1 celery stalk (diced)
• 1 tsp dried thyme
• 1 tsp smoked paprika (optional)
• 1 bay leaf
• 1 litre vegetable stock
• 500 ml water
• Salt and black pepper (to taste)
• Fresh parsley (chopped for garnish)

Instructions

Prepare the vegetables.

1. Heat olive oil in a large pot. Add onion, garlic, carrots, and celery. Sauté for 5 minutes until softened.

Add grains and peas.

1. Add rinsed spelt and split peas. Stir to combine with vegetables.

Add herbs and liquids.

1. Stir in thyme, smoked paprika (if using), and bay leaf. Pour in vegetable stock and water. Bring to a boil.

Simmer the soup.

1. Reduce heat to low and simmer for 40–45 minutes. Stir occasionally to prevent sticking. The split peas should be tender, and the spelt grains cooked through.

Season and serve.

1. Remove the bay leaf. Add salt and black pepper to taste. Serve hot, garnished with chopped parsley.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 280kcal

% Daily Value *

Total Fat 5g8%

Saturated Fat 0.7g4%

Sodium 380mg16%

Potassium 650mg19%

Total Carbohydrate 50g17%

Dietary Fiber 12g48%

Sugars 5g

Protein 15g30%

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* 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

• Use gluten-free spelt if required.
• For a smoother soup, blend half or all of it with a hand blender.
• Leftovers can be refrigerated for up to 3 days or frozen for up to 2 months.

Optional Substitutions or Variations

• Swap carrots or celery with parsnip or sweet potato for extra sweetness.
• Add a splash of lemon juice before serving for brightness.
• Include cooked diced potato for a thicker, heartier texture.

Keywords: pelt, split pea soup, vegetarian soup, plant-based, hearty soup, healthy lunch