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Spelt Carrot and Ginger Soup

Bowl of smooth spelt carrot and ginger soup with whole spelt berries on top and a drizzle of olive oil

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
Immersion blender blending bright orange carrot soup in a large saucepan on the stovetop

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.
Two bowls of spelt carrot and ginger soup on a linen cloth with olive oil jug and fresh ginger root
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Easy
Servings: 4
Estimated Cost: 1.80
Calories: 265
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 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
  • 2 tbsp olive oil
  • 1 large brown onion, roughly chopped
  • 3 garlic cloves, sliced
  • 25 g fresh ginger, peeled and finely grated (about a 3 cm piece)
  • 1 tsp ground cumin
  • 600 g carrots, peeled and roughly chopped (about 5 medium carrots)
  • 1 litre vegetable stock (low-sodium preferred)
  • 200 g cooked spelt berries (from about 90 g dry, or use pre-cooked)
  • 1 tsp fine sea salt (adjust to taste)
  • 1/4 tsp black pepper
  • 1 tbsp lemon juice (freshly squeezed)
  • extra-virgin olive oil and chilli flakes (to serve, optional)
Instructions
  1. 1
    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.
  2. 2
    Add the garlic and grated ginger. Stir and cook for 2 minutes until fragrant.
  3. 3
    Add the ground cumin and stir for 30 seconds until the spices bloom and smell toasted.
  4. 4
    Add the chopped carrots and pour in the vegetable stock. Bring to a gentle boil, then reduce the heat to a steady simmer.
  5. 5
    Simmer uncovered for 20-25 minutes until a fork slides through the carrots without resistance.
  6. 6
    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.
  7. 7
    Stir in the cooked spelt berries. Return the pan to low heat and warm through for 2-3 minutes.
  8. 8
    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.
Keywords: spelt carrot and ginger soup, spelt soup recipe, carrot ginger soup, wholegrain soup, dairy-free carrot soup

Equipment

  • large heavy-based saucepan
  • immersion blender or jug blender
  • fine rasp grater
  • wooden spoon
  • ladle
  • cutting board

Tips

  • Cook the onion slowly over medium-low heat for 6-8 minutes until soft and translucent before adding spices.
  • Grate the ginger on a fine rasp grater to avoid fibrous strands in the finished soup.
  • Blend the soup in batches if using a jug blender, filling it no more than half full each time.
  • Stir the cooked spelt into the blended soup rather than blending it in, so the berries keep their texture.
  • Taste and adjust seasoning after adding the spelt, as it absorbs salt and can make the soup taste flat.

Variations

  • Add a 400g tin of coconut milk instead of extra stock for a creamier, mildly sweet version.
  • Stir in a teaspoon of harissa paste when softening the onion for a deeper, spiced heat.
  • Use roasted carrots instead of raw for a more concentrated, slightly caramelised flavour base.

Storage and Reheating

Store cooled soup in an airtight container in the fridge for up to 4 days. Keep the spelt berries mixed in or stored separately if you prefer to control the texture.

To reheat, warm gently in a saucepan over medium heat, stirring occasionally, adding a splash of water or stock if the soup has thickened. Avoid boiling hard as it can change the texture of the spelt.

The soup freezes well for up to 3 months. Freeze in individual portions for convenience. Thaw overnight in the fridge and reheat as above.

Serving Suggestions

Serve with a thick slice of toasted spelt bread to keep the wholesome theme. A drizzle of extra-virgin olive oil and a pinch of chilli flakes on top adds contrast without complicating the bowl.

For a more substantial lunch, add a spoonful of plain yogurt or a soft-boiled egg on the side. The creaminess balances the ginger heat without masking the carrot flavour.

This soup also works as a light starter before a roast or a grain-based main. The portion size scales easily if you're cooking for a crowd.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-carrot-and-ginger-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!