Spelt, Tomato and Bean Stew

A relative of wheat, spelt has a pleasantly chewy texture and tastes both nutty and sweet. The ancient whole grain is packed with fiber - 8 grams in each cooked cup - to help alleviate pregnancy constipation and stabilize blood sugar levels. Other nutritional notables include iron, magnesium and zinc.

Spelt, Tomato and Bean Stew
Servings: 8 Prep 4 hrs 15 mins Cook 1 hr 30 mins Start to Finish 6 hrs


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

Make It

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 saucepan 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.

Nutrition Facts

Servings Per Recipe: 8; Amount Per Serving: cal. (kcal): 258, Fat, total (g): 3, sat. fat (g): 1, carb. (g): 50, fiber (g): 13, pro. (g): 13, Folate (µg): 142, calcium (mg): 143, iron (mg): 5, Percent Daily Values are based on a 2,000 calorie diet.