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Spelt Cauliflower and Turmeric Soup

A warm bowl of Spelt Cauliflower and Turmeric Soup

A Comforting Bowl with a Healthy Twist

This Spelt Cauliflower and Turmeric Soup is warm, creamy, and full of goodness. The nutty spelt gives body and bite, while cauliflower blends into silky smoothness. A touch of turmeric adds colour and an earthy flavour that turns this simple soup into something special.

It’s the kind of meal that feels both comforting and energising — light enough for lunch but filling enough for dinner. One pot, a few wholesome ingredients, and you’ve got a golden bowl of nourishment ready to serve.

Why This Soup Stands Out

Unlike many blended soups, this one has real texture thanks to the cooked spelt. The balance of creamy cauliflower and grainy nuttiness makes every spoonful satisfying. Turmeric adds anti-inflammatory benefits and a subtle warmth that pairs beautifully with the vegetables.

It’s also perfect for batch cooking. You can make a big pot, portion it out, and enjoy it throughout the week — it reheats beautifully and tastes even better the next day.

Prep Time 10 mins
Cook Time 35 mins
Rest Time 45 mins
Total Time 1 hr 30 mins
Cuisine:
Courses: ,
Difficulty: Beginner
Servings: 4
Estimated Cost: 5
Calories: 290
Best Season: Winter, Fall
Dietary: Dairy-Free, Vegetarian
Description

A creamy, golden soup combining nutty spelt, smooth cauliflower, and warming turmeric — simple, healthy, and full of flavour.

Ingredients
    For the soup:
  • 1 tbsp olive oil
  • 1 onion chopped
  • 2 cloves garlic (minced)
  • 1 medium cauliflower (cut into florets~700 g)
  • 80 g pearled spelt (rinsed)
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 900 ml vegetable stock
  • 150 ml coconut milk (optional for creaminess)
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • 1 tbsp lemon juice (fresh)
    • For garnish (optional):
  • 1 tbsp olive oil (drizzle)
  • 1 tsp toasted seeds or nuts (to serve)
  • Fresh parsley or coriander (chopped)
Instructions
    Sauté the base.
  1. 1
    Heat olive oil in a large pot over medium heat. Add onion and garlic; cook for 3–4 minutes until soft and fragrant.
    2. Add spices and cauliflower.
  2. 2
    Stir in turmeric and cumin, then add cauliflower florets. Toss well to coat in the spices.
    3. Add grains and stock.
  3. 3
    Stir in the rinsed spelt and pour in vegetable stock. Bring to a boil, then reduce heat and simmer for 25–30 minutes until cauliflower and spelt are tender.
    4. Blend partially.
  4. 4
    Remove half the soup and blend until smooth, then return it to the pot. This gives a creamy yet textured consistency.
    5. Finish and season.
  5. 5
    Stir in coconut milk and lemon juice. Adjust seasoning with salt and pepper. Heat gently before serving.
    6. Serve.
  6. 6
    Ladle into bowls, drizzle with olive oil, and top with seeds or herbs.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 290kcal
% Daily Value *
Total Fat 13g20%
Saturated Fat 5g25%
Sodium 640mg27%
Potassium 720mg21%
Total Carbohydrate 34g12%
Dietary Fiber 7g29%
Sugars 6g
Protein 9g18%

* 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

This soup thickens as it sits — add a splash of water or stock when reheating. The coconut milk gives a silky texture, but you can skip it for a lighter broth.

Storage: Keeps in the fridge for up to 4 days or in the freezer for 2 months.

Keywords: spelt, cauliflower soup, turmeric, healthy, vegetarian, comfort food

Tips & Variations

  • Make it spicy: Add a pinch of chilli flakes or fresh ginger for warmth.
  • Protein boost: Stir in cooked lentils or chickpeas.
  • Creamy twist: Replace coconut milk with oat cream or Greek yoghurt.
  • Crunchy topping: Try toasted almonds or pumpkin seeds for texture.

Conclusion

This Spelt Cauliflower and Turmeric Soup brings together warmth, comfort, and nourishment in one bowl. It’s simple to make, full of natural flavour, and looks beautiful with its golden hue. Perfect for a cosy night in — give it a try and taste how wholesome eating can be.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-cauliflower-and-turmeric-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!