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Spelt Roasted Garlic and Potato Soup

White ceramic bowl of spelt roasted garlic and potato soup topped with olive oil drizzle and fresh thyme on a wooden table

Roasting the garlic before it goes into the pot makes a real difference. The cloves turn soft and sweet, and that flavour carries through the whole soup.

Pearled spelt holds its shape after simmering, so every spoonful has something to bite into. It's not a thin broth - it's a proper, filling bowl.

Potatoes do the work of thickening the base naturally. No cream needed, though you can stir some in if you want a richer finish.

This soup suits a quiet weeknight or a Saturday lunch. It keeps well and tastes better the next day once the spelt has absorbed the broth.

Why You'll Love This Recipe

  • Roasted garlic adds deep, mellow flavour without sharpness
  • Pearled spelt gives every bowl satisfying chew
  • Potatoes thicken the broth naturally, no cream required
  • Stores well and tastes better the following day
Pearled spelt and cubed potato simmering in golden vegetable broth in a large saucepan on the stovetop

Ingredient Notes

  • Pearled spelt: Pearled spelt cooks in about 25-30 minutes and softens without turning mushy. Whole spelt berries work but need an extra 20 minutes of simmering. Rinse before adding to remove excess starch.
  • Garlic: A full head of garlic is used here. Roasting tames the bite and brings out a slightly caramel flavour. Don't substitute with pre-minced garlic - it won't deliver the same result.
  • Potatoes: Floury varieties like Russet or Maris Piper break down more easily and help thicken the soup. Waxy potatoes hold their shape better but won't add much body to the broth.
  • Vegetable stock: Use a low-sodium stock so you can control the seasoning. Chicken stock works equally well if you're not keeping this vegetarian.
  • Olive oil: Used both for roasting the garlic and sweating the onion. A neutral oil like sunflower works as a substitute if needed.
  • Fresh thyme: Thyme pairs cleanly with roasted garlic and potato. Dried thyme works - use half the amount. Rosemary is a good swap if that's what you have.
Two bowls of spelt roasted garlic and potato soup on a linen table with crusty wholegrain bread and olive oil
Prep Time 15 mins
Cook Time 55 mins
Total Time 1 hr 10 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Easy
Cooking Temp: 200  C
Servings: 4
Estimated Cost: 1.80
Calories: 320
Best Season: Fall, Winter
Dietary: Contains gluten (spelt), Dairy-Free option, Egg-free, High Fiber, Nut-free, Vegan (if made with veg stock), Vegetarian
Description

Pearled spelt adds a chewy, nutty texture that keeps this soup filling without feeling heavy. Roasting the garlic first pulls out its sweetness and softens the sharpness you'd get from raw.

Ingredients
    For the roasted garlic
  • 1 whole garlic head (top sliced off to expose cloves)
  • 1 tbsp olive oil (for drizzling over garlic)
  • 1 pinch fine sea salt
    • For the soup
  • 2 tbsp olive oil
  • 1 large yellow onion (diced)
  • 2 celery stalks (sliced)
  • 150 g pearled spelt (rinsed)
  • 500 g floury potatoes (peeled and cut into 2 cm cubes)
  • 1.2 litres low-sodium vegetable stock
  • 4 sprigs fresh thyme (leaves stripped)
  • 1 bay leaf
  • 1 tsp fine sea salt (adjust to taste)
  • 0.5 tsp black pepper (freshly ground)
    • To serve (optional)
  • 2 tbsp extra virgin olive oil (for drizzling)
  • 1 tsp fresh thyme leaves
  • 4 tbsp creme fraiche (optional, omit for vegan)
Instructions
    Roast the garlic
  1. 1
    Heat the oven to 200 C / 390 F.
  2. 2
    Place the garlic head cut-side up on a small piece of foil. Drizzle with 1 tbsp olive oil and add a pinch of salt. Wrap the foil tightly around the head.
  3. 3
    Roast for 35-40 minutes until the cloves feel completely soft when pressed and the exposed top is golden brown. Remove from the oven and leave to cool for 10 minutes.
  4. 4
    Squeeze the softened garlic cloves out of their skins into a small bowl and set aside.
    5. Build the soup base
  5. 5
    Heat 2 tbsp olive oil in a large heavy-bottomed saucepan over medium heat. Add the diced onion and sliced celery. Cook for 6-8 minutes, stirring occasionally, until soft and translucent.
  6. 6
    Season with half the salt and all the black pepper. Stir in the roasted garlic cloves and cook for 1 minute until fragrant.
  7. 7
    Add the rinsed pearled spelt, thyme leaves, and bay leaf. Pour in the vegetable stock and stir to combine.
  8. 8
    Bring to a gentle boil, then reduce heat to low. Simmer uncovered for 15 minutes.
    9. Add the potato and finish
  9. 9
    Add the cubed potato to the pot. Continue simmering for a further 20-25 minutes until the potato is tender and the spelt is cooked through with a slight chew.
  10. 10
    Remove the bay leaf. Using an immersion blender, blend about one-third of the soup directly in the pot until the broth thickens but chunks remain visible.
  11. 11
    Taste and adjust salt as needed. If the soup is thicker than you want, stir in an extra 100-150 ml of stock or water.
  12. 12
    Ladle into bowls. Drizzle with olive oil, scatter a few thyme leaves on top, and add a spoonful of creme fraiche if using.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 320kcal
% Daily Value *
Total Fat 9g14%
Saturated Fat 1.5g8%
Sodium 520mg22%
Potassium 780mg23%
Total Carbohydrate 52g18%
Dietary Fiber 7g29%
Sugars 5g
Protein 9g18%
Vitamin A 280 IU
Vitamin C 18 mg
Calcium 60 mg
Iron 3 mg
Vitamin E 2 mg
Vitamin K 12 mcg
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 3 mg
Vitamin B6 0.5 mg
Folate 45 mcg
Phosphorus 210 mg
Magnesium 48 mg
Zinc 1.8 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

  • Rinse pearled spelt under cold water before adding to remove surface starch and keep the broth clear.
  • Roast the garlic up to two days ahead and store squeezed cloves in a small covered dish in the fridge.
  • Do not boil vigorously once spelt is in the pot - a steady simmer keeps the grains intact.
  • Taste and adjust salt after blending since the flavour concentrates slightly when part of the soup is pureed.
  • For a smoother finish, blend up to half the soup rather than a third.
Keywords: spelt roasted garlic and potato soup, spelt soup recipe, roasted garlic potato soup, wholesome spelt soup, vegetarian spelt soup

Equipment

  • Small roasting dish or baking sheet
  • Large heavy-bottomed saucepan (at least 4-litre)
  • Immersion blender or standard blender
  • Wooden spoon
  • Chef's knife and cutting board
  • Fine-mesh sieve for rinsing spelt

Tips

  • Slice the top off the garlic head before roasting to expose the cloves and allow even browning.
  • Wrap the garlic head tightly in foil so the cloves steam-roast rather than dry out in the oven.
  • Add the spelt to the pot before the potato so it gets a head start on softening in the broth.
  • Blend one-third of the soup then stir it back in for a thicker texture without losing all the chew.
  • Season in stages - once after sweating the onion, once after adding stock, and again before serving.

Variations

  • Stir in 100 g of cooked white beans with the potato for extra protein and a creamier finish.
  • Add a 400 g can of chopped tomatoes with the stock for a more robust, slightly acidic base.
  • Swap half the vegetable stock for whole milk and finish with a handful of grated cheddar for a richer bowl.

Storage and Reheating

Cool the soup fully before transferring to an airtight container. It keeps in the fridge for up to 4 days. The spelt will absorb more liquid as it sits, so add a splash of stock or water when reheating.

To freeze, portion into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating on the stovetop over medium-low heat. Stir regularly and add extra stock if the texture has thickened too much.

Serving Suggestions

A thick slice of spelt sourdough or a crusty wholegrain roll works well alongside this soup. The bread handles the broth without going soggy too quickly.

A drizzle of good olive oil and a few fresh thyme leaves on top finishes the bowl cleanly. If you want something richer, a spoonful of creme fraiche stirred in just before serving adds a mild creaminess.

This soup works as a light main course for four or as a starter for six. A simple green salad with a sharp dressing balances the earthy, starchy base.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-roasted-garlic-and-potato-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!