This soup uses pearled spelt the way you’d use barley – as a grain that quietly thickens the broth and adds a faintly nutty bite. The spelt stays firm, not mushy, which keeps the texture clean and satisfying.
The base is simple: roasted red peppers, canned tomatoes, onion, garlic, and a little smoked paprika. Nothing complicated. The flavour builds during the simmer and the spelt soaks up just enough of it.
It works as a midweek lunch or a light dinner. You can prepare it ahead and the grain continues to absorb liquid overnight, so the next-day version is even thicker.
One pot, about 40 minutes, and the steps stay clear throughout.
Why You’ll Love This Recipe
- Spelt grains thicken the broth naturally, no cream needed
- One pot, minimal cleanup, ready in 40 minutes
- Flavour deepens overnight, ideal for batch cooking
- Budget-friendly pantry ingredients with real nutritional substance
Ingredient Notes
- pearled spelt: Pearled spelt cooks faster than whole spelt and works best here. If you only have whole spelt, soak it overnight and add 10 extra minutes to the cook time.
- roasted red peppers: Jarred roasted red peppers work well and save time. If using fresh, roast two large peppers under a hot grill until charred, then peel before adding.
- canned chopped tomatoes: Use good-quality canned tomatoes for a cleaner, less acidic flavour. San Marzano style is worth using here.
- smoked paprika: Smoked paprika adds a subtle depth that regular sweet paprika cannot match. Use half a teaspoon if you prefer a milder flavour.
- vegetable stock: A well-seasoned stock matters here since the spelt absorbs it directly. Homemade or a low-sodium cube both work fine.
- olive oil: Use a standard olive oil for cooking, not extra virgin, which can turn slightly bitter over direct heat.
Spelt Tomato and Red Pepper Soup
Description
Pearled spelt absorbs the smoky-sweet tomato and pepper base as it simmers, thickening the broth naturally and giving each bowl real substance without cream.
Ingredients
Instructions
- Heat 2 tbsp olive oil in a large heavy-bottomed saucepan over medium heat. Add the diced onion and cook for 8 minutes, stirring occasionally, until soft and lightly golden.
- Add the minced garlic and cook for 1 minute until fragrant.
- Stir in the tomato puree, smoked paprika, and dried oregano. Cook for 1 minute, stirring constantly, until the paste darkens slightly and sticks to the pan base.
- Add the chopped roasted red peppers and canned tomatoes. Stir well and simmer over medium heat for 5 minutes until the mixture reduces slightly.
- Pour in the vegetable stock. Add the rinsed pearled spelt, salt, and black pepper. Stir to combine.
- Bring to a gentle boil, then reduce the heat to low. Simmer uncovered for 22-25 minutes, stirring every 5 minutes, until the spelt is tender but still holds its shape when pressed.
- Taste and adjust salt and pepper. Remove from heat and rest for 5 minutes.
- Ladle into bowls. Finish with a drizzle of olive oil and a scatter of fresh parsley if using.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 245kcal
- % Daily Value *
- Total Fat 8g13%
- Saturated Fat 1g5%
- Sodium 580mg25%
- Potassium 620mg18%
- Total Carbohydrate 36g12%
- Dietary Fiber 6g24%
- Sugars 9g
- Protein 7g15%
- Vitamin A 1800 IU
- Vitamin C 48 mg
- Calcium 55 mg
- Iron 3 mg
- Vitamin E 2 mg
- Vitamin K 20 mcg
- Thiamin 0.2 mg
- Riboflavin 0.1 mg
- Niacin 3 mg
- Vitamin B6 0.4 mg
- Folate 38 mcg
- Phosphorus 150 mg
- Magnesium 42 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
- Rinse pearled spelt thoroughly before adding to the pot to prevent cloudy broth.
- Do not add spelt to cold stock - let the base simmer first for better flavour absorption.
- Taste and adjust smoked paprika at the end; it intensifies during the simmer.
- Leave the cooked soup to rest for 5 minutes off the heat before serving - the flavours settle.
- For a smoother finish, blend half the soup and stir it back in before adding the cooked spelt.
