Spelt Butternut Squash Soup

A Bowl Full of Comfort

This Spelt Butternut Squash Soup delivers warmth, creaminess, and a touch of natural sweetness. The nutty taste of spelt balances beautifully with the smooth texture of roasted squash, creating a comforting and nutritious dish that feels homemade and hearty.

Every spoonful feels like autumn in a bowl — rich, golden, and slightly earthy. It’s simple enough for a weekday lunch yet impressive enough for guests. Pair it with warm bread for a complete, satisfying meal.

Why You’ll Love This Recipe

This soup is naturally rich in fibre, vitamins, and flavour, with spelt adding a gentle depth you won’t get from ordinary grains. It’s vegetarian-friendly, easy to prepare, and great for meal prep.

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Whether you’re after a quick, healthy dinner or a freezer-friendly batch for the week, this recipe fits perfectly into any routine. Plus, it’s adaptable — make it creamier, spicier, or lighter depending on your taste.

Print Recipe

High Fibre

Spelt Butternut Squash Soup

Author: Valentina Cuisine: British Courses: Dinner, Lunch Recipe Keys: A autumn recipes B butternut squash H healthy soup H high-fibre snack S spelt soup V vegetarian

Difficulty: Beginner Prep Time 15 mins Cook Time 35 mins Total Time 50 mins

Servings: 4 Estimated Cost: £ 6 Calories: 285

Best Season: Winter

Description

A smooth and creamy butternut squash soup made wholesome with spelt grains, herbs, and a touch of spice. Nutritious, easy to make, and ideal for chilly days.

Ingredients

Cook Mode Cooking Mode Disabled

Servings

• 1 tbsp olive oil (for roasting)
• 1 tbsp butter (for flavour)
• 1 medium butternut squash (about 1kg)
• 1 medium onion (diced)
• 2 cloves garlic (minced)
• 1 tsp fresh thyme leaves (or ½ tsp dried)
• 100 g cooked spelt grain (pre-cooked or leftover)
• 700 ml vegetable stock
• 100 ml single cream, or coconut milk (for dairy-free option)
• ½ tsp ground nutmeg
• Salt and black pepper (to taste)
• roasted pumpkin seeds or a drizzle of olive oil (Optional for garnish)

Instructions

Roast the Squash:

1. Preheat the oven to 200°C (400°F). Toss butternut squash cubes with olive oil, salt, and pepper. Roast for 25 minutes until soft and golden.

Sauté Aromatics:

1. In a large pot, melt butter over medium heat. Add onion and garlic, cooking until soft and fragrant.

Combine Ingredients:

1. Add roasted squash, cooked spelt, thyme, and nutmeg. Stir to combine. Pour in vegetable stock and bring to a gentle simmer.

Blend Until Smooth:

1. Use a stick blender to puree the soup until creamy. Adjust thickness with extra stock if needed.

Add Cream and Season:

1. Stir in cream, taste, and season with salt and pepper. Warm through for 2–3 minutes.

Serve:

1. Ladle into bowls and top with roasted seeds or a drizzle of olive oil. Serve warm with crusty bread.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 285kcal

% Daily Value *

Total Fat 11g17%

Saturated Fat 4g20%

Cholesterol 10mg4%

Sodium 610mg26%

Potassium 720mg21%

Total Carbohydrate 39g13%

Dietary Fiber 6g24%

Sugars 7g

Protein 7g15%

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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

Notes

You can make this soup ahead and store it in the fridge for up to 4 days or freeze it for up to 2 months. Reheat gently over low heat before serving.

Keywords: spelt soup, butternut squash, healthy soup, vegetarian, autumn recipes, high-fibre

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