Spelt Bangers and Mash with Onion Gravy

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.

Prep Time 10 mins

Cook Time 35 mins

Total Time 45 mins

Cuisine: British

Courses: Dinner

Difficulty: Beginner

Estimated Cost: $ 5

Calories: 520 kcal

Best Season: Fall, Winter

Dietary: Optional vegetarian

Description

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

Ingredients

For the spelt mash:

120 g, Dry Spelt (rinsed)
600 ml, Water
1 tbsp, Butter (or olive oil for vegan)
¼ tsp , Sea Salt
Pinch , Black Pepper

For the sausages:

4 Sausages, , pork or vegetarian
1 tbsp, Olive Oil

For the onion gravy:

2 Medium , Onions (thinly sliced)
1 tbsp, Olive Oil
1 tsp, Plain Flour
250 ml, Vegetable or Beef Stock
1 tsp, Worcestershire Sauce (or vegan alternative)
1 tsp, Dijon Mustard
Pinch , Salt and Pepper

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.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-bangers-and-mash-with-onion-gravy/

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!