Spelt Tomato and Red Pepper Soup

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

Spelt tomato and red pepper soup simmering in a large saucepan, wooden spoon stirring the thick broth

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.

Two bowls of spelt tomato and red pepper soup served with wholegrain bread on a linen-covered table

Prep Time 15 mins

Cook Time 25 mins

Total Time 40 mins

Cooking Method: Stovetop

Cuisine: European

Courses: Lunch

Difficulty: Easy

Servings: 4

Estimated Cost: 1.50

Calories: 245

Best Season: Fall, Winter

Dietary: Contains gluten (spelt), Dairy-Free, Egg-free, High Fiber, Nut-free, Vegan, Vegetarian

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

2 tbsp olive oil
1 medium onion, diced
3 garlic cloves, minced
200 g roasted red peppers (jarred or fresh-roasted), roughly chopped
400 g canned chopped tomatoes (1 standard tin)
2 tbsp tomato puree
1 tsp smoked paprika
1/2 tsp dried oregano
100 g pearled spelt, rinsed
900 ml vegetable stock
1/2 tsp fine sea salt (plus more to taste)
1/4 tsp black pepper
2 tbsp fresh flat-leaf parsley, chopped (to serve, optional)
1 tsp olive oil (to drizzle, optional)

Instructions

1
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.
2
Add the minced garlic and cook for 1 minute until fragrant.
3
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.
4
Add the chopped roasted red peppers and canned tomatoes. Stir well and simmer over medium heat for 5 minutes until the mixture reduces slightly.
5
Pour in the vegetable stock. Add the rinsed pearled spelt, salt, and black pepper. Stir to combine.
6
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.
7
Taste and adjust salt and pepper. Remove from heat and rest for 5 minutes.
8
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.

Keywords: spelt tomato and red pepper soup, spelt soup recipe, wholesome tomato soup with grains, vegan spelt soup, hearty red pepper soup

Equipment

large heavy-bottomed saucepan (4-litre)
wooden spoon
fine-mesh sieve (for rinsing spelt)
chopping board
sharp chef's knife
ladle

Tips

Rinse the pearled spelt under cold water before adding to remove excess starch and keep the broth clear.
Soften the onion fully before adding tomatoes - at least 8 minutes over medium heat until translucent and slightly golden.
Add the spelt after the tomato base has simmered for 5 minutes so the grain absorbs a flavoured liquid, not a raw one.
Check the spelt at 20 minutes by pressing a grain against the spoon - it should yield easily but hold its shape.
Season in stages: once after the stock goes in, then again just before serving when the spelt has absorbed salt from the broth.

Variations

Stir in 400 g canned white beans with the spelt for extra protein and a creamier texture.
Add a teaspoon of harissa paste with the paprika for a North African-leaning, gently spiced version.
Finish with a spoonful of mascarpone and fresh basil for a richer, Italian-style bowl.

Storage and Reheating

Cool the soup fully before storing. It keeps in an airtight container in the fridge for up to 4 days. The spelt continues to absorb liquid, so the soup will thicken - add a splash of water or stock when reheating.

To freeze, portion into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

Reheat gently in a saucepan over medium-low heat, stirring occasionally, until hot throughout. Avoid boiling hard as it can break down the spelt texture.

Serving Suggestions

A thick slice of spelt sourdough or a wholegrain roll is the natural pairing here - it holds up to dipping without turning soggy immediately. A light drizzle of good olive oil over the top just before serving sharpens the flavour.

For a more complete meal, serve alongside a simple green salad dressed with lemon and olive oil. The acidity of the dressing balances the sweetness of the peppers in the soup.

A small scattering of crumbled feta or a spoonful of plain yogurt on top adds a creamy, cooling contrast if you want to make the bowl feel slightly more substantial.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-tomato-and-red-pepper-soup/

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!