Include in Print View:

Spelt and Split Pea Soup

Bowl of Spelt and Split Pea Soup, thick and vibrant green, with visible spelt grains and diced carrots.

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.

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.

Prep Time 10 mins
Cook Time 45 mins
Rest Time 5 mins
Total Time 1 hr
Cuisine:
Courses:
Difficulty: Beginner
Servings: 4
Estimated Cost: 4.50
Calories: 280
Best Season: Winter
Dietary: Vegan, 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
  • 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. 1
    Heat olive oil in a large pot. Add onion, garlic, carrots, and celery. Sauté for 5 minutes until softened.
    2. Add grains and peas.
  2. 2
    Add rinsed spelt and split peas. Stir to combine with vegetables.
    3. Add herbs and liquids.
  3. 3
    Stir in thyme, smoked paprika (if using), and bay leaf. Pour in vegetable stock and water. Bring to a boil.
    4. Simmer the soup.
  4. 4
    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.
    5. Season and serve.
  5. 5
    Remove the bay leaf. Add salt and black pepper to taste. Serve hot, garnished with chopped parsley.

Nutrition Facts

Servings 4

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%

* 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

Tips & Variations

Boost the Flavour

  • Roast the split peas in the oven for 5 minutes before adding for a nuttier taste.
  • Add a sprinkle of smoked paprika or a pinch of cayenne for a subtle warmth.

Texture Adjustments

  • For a thicker soup, reduce water by 100 ml.
  • For a creamier version, blend a portion or use an immersion blender.

Conclusion

This Spelt and Split Pea Soup is a healthy, filling, and easy-to-make meal. Nutty spelt grains and creamy split peas combine with vegetables and herbs for ultimate comfort. Serve with crusty bread or enjoy as a hearty lunch. Perfect for batch cooking and meal prep.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-and-split-pea-soup/
Valentina - Spelt Recipes
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!