Spelt Bangers and Mash with Onion Gravy

Total Time: 45 mins Difficulty: Beginner
A hearty British classic made healthier – same comfort, better grains.
Spelt Bangers and Mash with Onion Gravy View Gallery 2 photos

A Better Twist on a Pub Favourite

Spelt Bangers and Mash with Onion Gravy brings a wholegrain upgrade to one of Britain’s most iconic comfort foods. Instead of regular mashed potatoes, we’re using spelt – a nutty, chewy grain packed with fibre. It soaks up that rich onion gravy beautifully and pairs perfectly with sizzling sausages.

Why It Works

This dish is bold, filling and packed with flavour. It uses simple ingredients, takes under an hour, and is easy to adapt. Whether you use veggie or pork sausages, it all comes together in one comforting, satisfying plate. Great for chilly nights or Sunday dinners.

Difficulty: Beginner Prep Time 10 mins Cook Time 35 mins Total Time 45 mins
Estimated Cost: £ 5 Calories: 520 kcal
Best Season: Fall, Winter

Description

A wholesome version of the British favourite, using wholegrain spelt instead of mashed potatoes. Rich onion gravy brings it all together.

Ingredients

Cooking Mode Disabled

For the spelt mash:

For the sausages:

For the onion gravy:

Instructions

  1. Cook the Spelt:
  2. Add rinsed spelt and water to a pot. Bring to a boil, reduce to low and simmer for 25–30 minutes until tender. Drain excess water. Stir in butter, salt, and pepper.
  3. Cook the Sausages:
  4. Heat olive oil in a frying pan over medium heat. Add sausages and cook for 12–15 minutes, turning occasionally until browned and cooked through.
  5. Make the Gravy:
  6. Heat oil in a saucepan. Add onions and cook on low for 10–12 minutes until soft and golden. Stir in flour and cook for 1 minute. Slowly add stock while stirring. Add Worcestershire sauce, mustard, salt, and pepper. Simmer for 5–8 minutes until thickened.
  7. Assemble the Plate:
  8. Divide cooked spelt between plates. Add sausages on top and pour over the onion gravy.

Nutrition Facts


Amount Per Serving
Calories 520kcal
% Daily Value *
Total Fat 28g44%
Saturated Fat 8g40%
Cholesterol 30mg10%
Sodium 880mg37%
Potassium 570mg17%
Total Carbohydrate 42g15%
Dietary Fiber 7g29%
Sugars 6g
Protein 23g46%

* 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

Use cooked spelt if you have it on hand to save time. Make the gravy in advance and reheat when serving. This dish is great for batch cooking.

Keywords: bangers and mash, spelt recipe, onion gravy, comfort food, healthy twist, British classic

Tips & Variations

Ingredient Swaps

  • Use pearl barley if spelt isn’t available.
  • Add peas or sautéed greens to boost the veg.
  • For extra richness, stir a teaspoon of balsamic vinegar into the gravy.

Storage Tips

  • Store leftovers in an airtight container in the fridge for up to 3 days.
  • Reheat gently on the stove or microwave until hot.
  • You can freeze cooked spelt and gravy separately.

Conclusion

Spelt Bangers and Mash with Onion Gravy is comfort food done right. It’s easy, flavourful, and packed with better grains. Perfect for cosy nights or when you want a filling, satisfying meal without fuss. Try it and give your classic bangers and mash a tasty update.

Frequently Asked Questions

Expand All:
1. Can I cook spelt in advance?

Yes, spelt can be cooked 2–3 days ahead and stored in the fridge. Reheat with a little butter or water.

What kind of sausages work best?

Any kind. Traditional pork, chicken, or plant-based sausages all work well – just pick what you enjoy most.

Can I use red onions instead of white?

Yes. Red onions give a slightly sweeter taste and deeper colour to the gravy.

Can I make this dish vegan?

Absolutely. Use plant-based sausages, vegan butter, and swap Worcestershire sauce for a vegan-friendly version.

Is spelt gluten-free?

No. Spelt contains gluten and isn’t suitable for coeliac diets.

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