After graduating from basic whole wheat flour in the early days of my baking career, spelt was next on the list of crunchy-granola staples. Spelt, of course, is simply another species of wheat, though I didn’t fully grasp that at the time. I even paraded out a “wheat-free” version of my famous Root Beer Float Cupcakes, which very clearly and prominently use spelt flour for the bulk of the batter. A swing and a miss, 18 year-old self. Now older, wiser, better at researching essential facts, and inspired by the unbeatable quality of Grand Teton Ancient Grains, it’s about time we talk about how to correctly consider spelt.

What Is Spelt, After All?

Spelt is an ancient variety of wheat that dates back at least 5,000 to 8,000 years, originally cultivated in parts of present-day Iran and southeastern Europe. It eventually made its way into Germanic and Celtic diets, becoming a staple crop throughout Central Europe, where it’s still beloved and widely used. While it fell out of favor with the industrialized agriculture boom, thanks to modern wheat’s enormous yields and pest resistance, spelt has never gone away. It’s endured like a family heirloom in traditional farming circles, and recently, begun to make a comeback in the modern kitchen.

How is Spelt Different From Modern Wheat?

Spelt is often lumped in with modern wheat, and while it is related, spelt is genetically distinct. It has a tougher outer hull, a different gluten structure, and a far richer, more diverse nutrient profile.

Modern wheat has been bred for high-gluten, high-yield performance in industrial baking to make fluffy sandwich bread and ultra-white cake flour possible. In contrast, spelt remains largely unhybridized, preserving many of its original characteristics. That means more flavor, more nutrition, and for some folks, easier digestion. While it’s not gluten-free, many people with wheat sensitivities (not celiac disease) report better tolerance for eating spelt.

What Does Spelt Taste Like?

Flavor-wise, spelt is in a league of its own. It has a subtle, earthy sweetness and a soft nuttiness. Cooked as a whole grain, it has a satisfyingly chewy bite, similar to barley, but with a bit more delicacy and a mellow, toasty undertone. I can’t help but think of cozy autumn soups or grain salad whenever I cook up a fresh pot.

When ground into flour, spelt produces a golden, soft meal that works beautifully in everything from rustic sourdough loaves to hearty cookies and wholesome muffins. It has a slightly lower gluten strength than modern wheat, which gives baked goods a tender but often more dense crumb. It’s less elastic but more flavorful, so you’ll often see it cut with bread flour or all-purpose flour to achieve a lighter loaf or dessert.

How is Spelt Used?

Spelt is wildly versatile, well beyond the flour most people are accustomed to seeing on grocery store shelves. It can slide right into nearly any recipe that calls for whole wheat. Here’s a breakdown of the most common forms:

• Whole berries: The entire grain, with its tough outer husk removed. Great for cooking like rice or barley, in grain bowls, soups, and salads. In Europe, its often used as the base of plant-based milk alternatives as well, either by itself or blended with other whole grains.
• Spelt flour: A baker’s best friend, this flour can be used in breads (its especially popular in sourdough), muffins, pancakes, pastas, and cookies. It can be swapped in for whole wheat flour in most recipes, though it’s best not to go full 100% in place of white all-purpose flour, especially in more delicate baked goods like cakes and pastries.
• Rolled spelt (spelt flakes): Much like rolled oats, this form cooks quickly and is great for breakfast porridge, granola, or baking applications.
• Puffed spelt: A light, crunchy form often used in cereals, granola, and snack bars. It’s more mild in flavor which may make it an easier sell for children or picky eaters.
• Spelt bran: In refining the grain, the outer layer (the hull) is sometimes removed and sold separately. It’s particularly high in fiber and often added to baked goods for a nutritional boost.

Spelt, The Nutritional Powerhouse

Spelt has a lot going for it nutritionally. It contains more protein than standard wheat and it brings a generous dose of fiber to the table. It’s also rich in key minerals like manganese, phosphorus, magnesium, zinc, and iron. Plus, it boasts a solid profile of B vitamins, including niacin (B3), riboflavin (B2), and thiamin (B1), all crucial for energy metabolism and nervous system health.

What really sets spelt apart is its unique combination of fiber and resistant starches, which feed beneficial gut bacteria and support digestion. Studies have suggested that it’s beneficial for supporting and repairing the microbiome, which can have huge impacts on overall health. Again, it’s not gluten-free, but anecdotal evidence (and a few small studies) suggest that spelt may be easier on sensitive stomachs than modern wheat, AKA refined white flour.

Cooking With Whole Spelt Berries

Whole spelt berries are easy to cook and hard to mess up. They hold their shape, remaining al dente even after a hard boil, and they soak in any seasonings you throw at them like culinary chameleons.

• Soak first (optional but recommended): Soaking the grains overnight or for at least 6 – 8 hours shortens the cooking time and may improve digestibility. Just cover them with plenty of water, let them sit, and drain and rinse thoroughly before cooking.
• Stove top method: Combine 1 cup of whole spelt berries with 3 cups of water. Bring to a boil, reduce to a simmer, cover, and let cook for 40 – 60 minutes if starting from dry, or 30 – 50 minutes if soaked. You’re looking for plump, chewy grains with no crunch in the center. Drain any excess water.
• Pressure cooker method: Use 2 1/2 cups of water per cup of grains. Cook soaked spelt for about 15 – 20 minutes on high pressure; unsoaked grains will need closer to 30 – 35 minutes. Allow for a natural release and drain well.

Souper Spelt

As previously mentioned, I can’t think of spelt without imagining warm, hearty autumnal vegetables. Colored in deep reds, oranges, and amber hues, the tawny brown of spelt fits with that fall harvest like it was always meant to be. As temperatures drop, my thoughts also turn to cozy soups and stews, which is why the very first thing I did with my freshly cooked spelt berries was turn them into this seasonal minestrone. They take the place of semolina pasta for a more flavorful and nutritious brew, paired with tender parsnips, squash, potatoes, and white beans to make a deeply satisfying one-bowl meal.

Infinitely adaptable, as all good soups are, you can trade the veggies for anything at the market, and anything your heart desires. Starchy vegetables like kabocha, delicata squash, turnips, rutabaga, and even radishes are all good choices when you want to switch things up. If you’re tired of kale, try shredded cabbage or shaved Brussels sprouts. All beans are beautiful, so while I tend to favor a more delicate white bean in this application, genuinely any legume would be welcome in this pot.

Clearly Spelt Out

Spelt might not be the trendiest grain on the shelf but it’s clearly stood the test of time to earn its keep. With deep historical roots, rich flavor, and real nutritional value, spelt is the ancient grain that’s as relevant today as it was millennia ago. Whether you’re baking bread, stirring up porridge, or just exploring new grains in your kitchen, spelt is well worth a spot in your pantry. Once you get a taste, you’ll want it around all the time.

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Yield: Makes 6 - 8 Servings

Autumnal Spelt Minestrone

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This take on the classic Italian soup leans into the deep, earthy flavors of fall with hearty vegetables, warm spices, and chewy whole spelt berries that give it real substance. Get cozy; you’ll want to eat a hearty bowlful by the fire with a chunk of crusty sourdough.

Ingredients

• 2 Tablespoons Olive Oil
• 1 Medium Yellow Onion, Diced
• 2 Medium Carrots, Diced
• 1 Stalk Celery, Diced
• 1 Parsnip, Diced
• 2 Cloves Garlic, Minced
• 1 Teaspoon Smoked Paprika
• 1/2 Teaspoon Dried Rosemary
• 1/2 Teaspoon Dried Thyme
• 1 - 1 1/2 Cups Diced Acorn or Butternut Squash
• 1 Medium Yukon Gold Potato, Diced
• 1 (14-Ounce) Can Fire-Roasted Diced Tomatoes
• 1 (14-Ounce) Can White Beans (Cannellini, Navy, Great Northern, etc), Drained and Rinsed
• 6 - 7 Cups Low-Sodium Vegetable Broth
• 1 Bay Leaf
• 1 1/2 Cups Cooked Spelt
• 2 Cups Chopped Lacinato Kale
• Salt and Ground Black Pepper, to Taste
• 1/4 Cup Fresh Parsley, Minced

Instructions

1. In a large stock pot over medium heat, add the oil, onion, carrot, celery, and parsnip. Sauté for 5 - 7 minutes, until softened and the onions are translucent. Stir in the garlic, paprika, rosemary, thyme, and a generous pinch of salt. Cook another minute until fragrant.
   
2. Add the butternut squash, potato, can of fire-roasted tomatoes along with the juice, white beans, 6 cups of stock, and bay leaf. Bring to a boil, then reduce to a simmer. Cover and cook for 20 - 25 minutes, or until the squash and potatoes are fork-tender.
   
3. Stir in the cooked spelt and kale. Simmer uncovered for another 5 - 10 minutes, until the greens are wilted. Season with salt and pepper to taste and add more stock if needed to reach your desired consistency. Remove the bay leaf, ladle into big bowls and top with parsley. Enjoy hot.
   

Recommended Products

Please note that some of the links above are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase after clicking through the link. I have experience with all of these companies and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something through my links.

• 
  La Tourangelle, 100% Organic Extra Virgin Olive Oil, 25.4 fl oz (750 ml)
• 
  Frontier Natural Products, Organic Ground Smoked Paprika, 16 oz (453 g)
• 
  Spelt Berries (Organic) in Paper Bags - Non-GMO

Nutrition Information:

Yield:

8

Serving Size:

1
Amount Per Serving: Calories: 491Total Fat: 18gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 0mgSodium: 1025mgCarbohydrates: 76gFiber: 9gSugar: 12gProtein: 13g

All nutritional information presented within this site are intended for informational purposes only. I am not a certified nutritionist and any nutritional information on BitterSweetBlog.com should only be used as a general guideline. This information is provided as a courtesy and there is no guarantee that the information will be completely accurate. Even though I try to provide accurate nutritional information to the best of my ability, these figures should still be considered estimations.