This stew works because every component earns its place. Spelt grains add a nutty chew, aubergine softens into the tomato base, and chickpeas bring protein and body.
The spices stay restrained – smoked paprika, cumin, and a little cinnamon. Nothing competes, everything connects.
It’s a one-pot meal you can prep ahead and reheat without any loss of texture. The spelt actually improves after a night in the fridge.
This is the kind of weeknight dinner that feeds four without fuss and uses mostly pantry staples.
Why You’ll Love This Recipe
- Whole spelt grains stay chewy, not mushy, when reheated.
- One pot, minimal cleanup, big flavour from pantry spices.
- Naturally vegan and high in plant-based protein and fibre.
- Scales easily to feed a crowd or stock the freezer.
Ingredient Notes
- Whole spelt grains: Use pre-soaked whole spelt for the best texture – soak overnight or for at least 4 hours. Pearl spelt works if you skip soaking, but the bite is softer.
- Aubergine: Cut into 2 cm cubes so they hold shape without turning to mush. Salting for 10 minutes draws out bitterness if your aubergine is large.
- Canned chickpeas: Drain and rinse well. Cooked dried chickpeas give a firmer texture, but canned work fine and save significant time.
- Smoked paprika: Use sweet smoked paprika, not hot, for a deeper, rounder base note. Hot paprika will shift the heat balance of the stew.
- Canned chopped tomatoes: A good-quality brand makes a difference here. If your tomatoes taste sharp, add a small pinch of sugar to balance.
- Vegetable stock: Low-sodium stock gives you more control over the final seasoning. Add salt at the end rather than the start.
Spelt Aubergine and Chickpea Stew
Description
Whole spelt grains hold their texture through cooking, giving this aubergine and chickpea stew a satisfying chew that rice or couscous can't match. The tomato base stays clean and balanced, not heavy.
Ingredients
Instructions
- Heat 1 tbsp of the olive oil in a large heavy-based saucepan over medium-high heat. Add the aubergine cubes in a single layer and cook for 5 to 6 minutes, turning once or twice, until golden brown on most sides. Work in batches if your pan is crowded. Transfer to a plate and set aside.
- Reduce the heat to medium. Add the remaining 2 tbsp olive oil to the same pan. Add the diced onion and cook for 5 minutes, stirring occasionally, until softened and lightly golden.
- Add the minced garlic, smoked paprika, ground cumin, and cinnamon. Stir constantly for 60 seconds until the spices smell fragrant and the garlic is just golden.
- Add the tomato paste and stir it into the onion mixture for 1 minute until it darkens slightly.
- Pour in the canned chopped tomatoes and vegetable stock. Stir to combine, scraping up any browned bits from the base of the pan.
- Add the soaked and drained whole spelt grains. Bring to a gentle boil, then reduce the heat to low. Cover with a lid and simmer for 30 minutes, stirring every 10 minutes, until the spelt is tender but still has a slight chew.
- Return the browned aubergine to the pan and add the drained chickpeas. Stir gently to combine without breaking up the aubergine.
- Simmer uncovered for a further 10 minutes until the sauce thickens and the aubergine is fully soft.
- Taste and adjust salt and black pepper. Remove from heat and rest for 5 minutes before serving.
- Ladle into bowls and scatter with chopped fresh parsley if using.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 420kcal
- % Daily Value *
- Total Fat 12g19%
- Saturated Fat 1.5g8%
- Sodium 520mg22%
- Potassium 820mg24%
- Total Carbohydrate 62g21%
- Dietary Fiber 14g57%
- Sugars 9g
- Protein 16g32%
- Vitamin A 620 IU
- Vitamin C 18 mg
- Calcium 90 mg
- Iron 5 mg
- Vitamin E 2.5 mg
- Vitamin K 28 mcg
- Thiamin 0.3 mg
- Riboflavin 0.2 mg
- Niacin 3.2 mg
- Vitamin B6 0.4 mg
- Folate 95 mcg
- Phosphorus 280 mg
- Magnesium 72 mg
- Zinc 2.4 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
- Soak whole spelt grains for at least 4 hours before cooking for even texture.
- Brown aubergine in batches before combining with other ingredients.
- Add chickpeas in the final 10 minutes to keep them firm.
- Season only at the end - stock and canned tomatoes vary in salt content.
- Rest off heat for 5 minutes before serving to let spelt absorb remaining liquid.
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