Healthy Recipes

Meatless Monday Recipe: Spelt, Tomato and Bean Stew

A relative of wheat, spelt has a pleasantly chewy texture and tastes both nutty and sweet.

Meatless Monday Recipe: Spelt, Tomato and Bean Stew
Pin it Chris Court


1 cup dried white navy beans
2 teaspoons olive oil
1 diced yellow onion
1 cup spelt
1 28-ounce can crushed fireroasted tomatoes
1 large carrot, chopped
1∕2 pound diced potato
2 sliced celery stalks
1 cup sliced cremini mushrooms
11∕2 teaspoons dried thyme
Salt and pepper, to taste
1∕2 bunch kale, ribs removed and chopped
Grated Parmesan cheese


1. Place beans in a large bowl, cover with water and soak for at least 4 hours, preferably overnight. Drain beans and add to a large saucepan with 5 cups of water. Bring to a boil, reduce heat and simmer until tender, about 45 minutes.

2. In a skillet, heat olive oil over medium heat and cook onion until softened, about 4 minutes. Add to pot with beans along with spelt, tomatoes, carrot, potato, celery, mushrooms, thyme and salt and pepper to taste. Return to boil, reduce heat and simmer covered until spelt is tender, about 40 minutes.

3. Stir in kale and cook 2 minutes more. Divide among serving bowls and garnish with Parmesan cheese.

Nutritional facts: 

Serves 8. Per serving: 258 calories, 2.5 g fat (.5 g saturated fat), 0 mg cholesterol, 13 g protein, 50 g carbohydrates, 13 g fiber, 176 mg sodium