Spelt Aubergine and Chickpea Stew

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.

Aubergine cubes browning in a Dutch oven with olive oil, mid-stir, for a spelt chickpea stew.

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.

Two bowls of spelt aubergine chickpea stew on a linen table with flatbread and a glass of water.

Prep Time 15 mins

Cook Time 45 mins

Rest Time 5 mins

Total Time 1 hr 5 mins

Cooking Method: Stovetop

Cuisine: Mediterranean-Inspired

Courses: Main Course

Difficulty: Easy

Servings: 4

Estimated Cost: 2.10

Calories: 420

Best Season: all_year_round

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

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

180 g whole spelt grains, soaked overnight and drained (or 200 g pearl spelt, unsoaked)
1 large (approx. 400 g) aubergine, cut into 2 cm cubes
400 g canned chickpeas, drained and rinsed (1 standard can)
400 g canned chopped tomatoes (1 standard can)
500 ml vegetable stock (low-sodium preferred)
1 large yellow onion, finely diced
3 garlic cloves, minced
3 tbsp olive oil
2 tsp smoked paprika (sweet, not hot)
1.5 tsp ground cumin
0.5 tsp ground cinnamon
2 tbsp tomato paste
0.75 tsp salt (adjust to taste at the end)
0.25 tsp black pepper
small handful fresh flat-leaf parsley, roughly chopped (to serve, optional)

Instructions

1
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.
2
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.
3
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.
4
Add the tomato paste and stir it into the onion mixture for 1 minute until it darkens slightly.
5
Pour in the canned chopped tomatoes and vegetable stock. Stir to combine, scraping up any browned bits from the base of the pan.
6
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.
7
Return the browned aubergine to the pan and add the drained chickpeas. Stir gently to combine without breaking up the aubergine.
8
Simmer uncovered for a further 10 minutes until the sauce thickens and the aubergine is fully soft.
9
Taste and adjust salt and black pepper. Remove from heat and rest for 5 minutes before serving.
10
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.

Keywords: spelt aubergine chickpea stew, vegan spelt stew, plant-based spelt recipe, aubergine chickpea one pot, whole spelt grain dinner

Equipment

large heavy-based saucepan or Dutch oven
wooden spoon
chef's knife and cutting board
colander for draining chickpeas
measuring spoons

Tips

Soak whole spelt grains overnight so they cook through evenly in the stew without extending the cook time.
Brown the aubergine in batches in a dry or lightly oiled pan before adding to the pot - this builds flavour and prevents sogginess.
Add the chickpeas in the last 10 minutes so they stay firm and don't break down into the sauce.
Taste and adjust salt only after the stew has simmered, as stock and canned tomatoes vary significantly in sodium.
Rest the finished stew off the heat for 5 minutes before serving so the spelt absorbs the last of the liquid evenly.

Variations

Swap aubergine for diced butternut squash in autumn for a sweeter, denser stew.
Add a 400 g can of green lentils alongside chickpeas for extra protein and a thicker sauce.
Stir in a large handful of baby spinach or kale in the last 2 minutes for added greens.

Storage and Reheating

Store cooled stew in an airtight container in the fridge for up to 4 days. The spelt grains absorb more liquid overnight, so add a splash of water or stock when reheating.

Reheat on the stovetop over medium-low heat, stirring occasionally, until hot through. Microwave reheating works too - cover loosely and heat in 90-second intervals, stirring between each.

This stew freezes well for up to 3 months. Freeze in individual portions for easy weeknight meals. Thaw overnight in the fridge before reheating.

Serving Suggestions

Serve with warm flatbread or crusty spelt sourdough to scoop up the thick sauce. A simple green salad with lemon dressing keeps the meal balanced without adding weight.

A spoonful of plain yogurt on top adds a cool, creamy contrast to the spiced tomato base. For a fully vegan bowl, use a good coconut yogurt instead.

For a more substantial spread, serve alongside roasted cauliflower or a grain salad. The stew also works as a filling for baked jacket potatoes.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-aubergine-and-chickpea-stew/

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!