Carrots and ginger is a reliable pairing. The sweetness of the carrots softens the sharp heat of the ginger, and the result is a soup that feels both light and filling.
What makes this version different is the addition of cooked spelt berries. They add body and a subtle nutty flavour. The texture stays pleasantly thick without any butter or cream.
Spelt also brings more fibre and protein than white rice or pasta would in the same role. It makes the soup genuinely sustaining rather than just a starter.
You can prepare the soup ahead and reheat it through the week. The spelt holds its texture well and doesn’t go mushy, even after a day or two in the fridge.
Why You’ll Love This Recipe
- Spelt berries add body without cream or butter
- Naturally dairy-free and high in fibre
- Freezes well for easy meal prep
- Ready in 40 minutes with minimal chopping
Ingredient Notes
- Spelt berries: Use pre-cooked or canned spelt to save time. If cooking from dry, simmer in unsalted water for 45-50 minutes first, then drain before adding to the soup.
- Fresh ginger: Fresh ginger gives a cleaner, brighter heat than ground. Use 1/2 tsp ground ginger as a substitute if fresh isn’t available, but add it with the onion so it blooms in the oil.
- Carrots: Any variety works here. Older or larger carrots may need slightly longer cooking to soften fully before blending.
- Vegetable stock: A good-quality stock makes a noticeable difference. Low-sodium stock lets you control the salt level at the end. Chicken stock works if you’re not keeping it vegetarian.
- Ground cumin: Cumin adds a warm, earthy undertone that pairs well with ginger. Swap for ground coriander if you prefer a softer flavour profile.
- Olive oil: Used to soften the onion and aromatics. A neutral oil like rapeseed works equally well.
Spelt Carrot and Ginger Soup
Description
Whole spelt berries thicken this carrot and ginger soup naturally, adding a nutty chew and extra fibre without any cream. The result is a clean, balanced bowl that stays satisfying without feeling heavy.
Ingredients
Instructions
- Heat the olive oil in a large heavy-based saucepan over medium-low heat. Add the onion and cook for 7-8 minutes, stirring occasionally, until soft and translucent but not browned.
- Add the garlic and grated ginger. Stir and cook for 2 minutes until fragrant.
- Add the ground cumin and stir for 30 seconds until the spices bloom and smell toasted.
- Add the chopped carrots and pour in the vegetable stock. Bring to a gentle boil, then reduce the heat to a steady simmer.
- Simmer uncovered for 20-25 minutes until a fork slides through the carrots without resistance.
- Remove the pan from heat. Use an immersion blender to blend the soup directly in the pan until completely smooth. If using a jug blender, blend in batches, filling the jug no more than halfway.
- Stir in the cooked spelt berries. Return the pan to low heat and warm through for 2-3 minutes.
- Add the lemon juice, then season with salt and pepper to taste. Ladle into bowls and finish with a drizzle of extra-virgin olive oil and a pinch of chilli flakes if using.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 265kcal
- % Daily Value *
- Total Fat 9g14%
- Saturated Fat 1g5%
- Sodium 580mg25%
- Potassium 620mg18%
- Total Carbohydrate 40g14%
- Dietary Fiber 8g32%
- Sugars 10g
- Protein 7g15%
- Vitamin A 17500 IU
- Vitamin C 14 mg
- Calcium 60 mg
- Iron 3 mg
- Vitamin E 2 mg
- Vitamin K 18 mcg
- Thiamin 0.2 mg
- Riboflavin 0.1 mg
- Niacin 2 mg
- Vitamin B6 0.4 mg
- Folate 45 mcg
- Phosphorus 160 mg
- Magnesium 45 mg
- Zinc 1.2 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
- Pre-cook spelt berries the night before to cut active cooking time significantly.
- Do not skip softening the onion fully before adding ginger and cumin.
- Add spelt after blending to preserve the texture of the berries.
- Season the soup only after adding the spelt, as it absorbs salt quickly.
- A squeeze of lemon juice just before serving brightens the finished flavour.
