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Ancient Grain Vegan Stew with Roasted Sweet Potato
- by S R
Wholefoods Recipe
Ancient Grain Vegan Stew with Roasted Sweet Potato
A hearty, one-pot stew built on pearl barley, spelt and red split lentils, finished with roasted sweet potato, a squeeze of lemon, and toasted pumpkin seeds for crunch.
This stew takes its cue from a simple idea, whole grains and lentils simmered together build a naturally thick, hearty broth without needing meat or cream to get there. Roasting the sweet potato separately keeps it from turning to mush, and a spoonful of toasted pumpkin seeds on top adds the bit of crunch every good stew needs.
Ingredients
Grains & Lentils
Vegetables & Aromatics
Liquids & Seasoning
To Serve
Method
- Roast the sweet potato. Preheat the oven to 200°C (400°F). Toss the sweet potato with 1 tbsp of the olive oil, salt and pepper, and roast for 20-25 minutes until tender and starting to caramelise at the edges.
- Rinse the grains. While the sweet potato roasts, rinse the pearl barley, spelt and red split lentils together in a sieve under cold water until it runs clear.
- Soften the vegetables. Heat the remaining olive oil in a large pot over medium heat. Add the onion, carrots and celery, and cook for 5-6 minutes until softened.
- Add aromatics. Stir in the garlic, smoked paprika and thyme, and cook for 1 minute until fragrant.
- Simmer the stew. Add the rinsed grains and lentils, bay leaf, chopped tomatoes and vegetable stock. Bring to a boil, then reduce to a simmer, cover, and cook for 30-35 minutes, stirring occasionally, until the barley and spelt are tender.
- Finish and season. Stir the roasted sweet potato and lemon juice into the stew. Remove the bay leaf, then season with salt and pepper to taste.
- Toast the pumpkin seeds. In a dry pan over medium heat, toast the pumpkin seeds for 2-3 minutes, shaking occasionally, until fragrant and lightly golden.
- Serve. Ladle the stew into bowls and top with the toasted pumpkin seeds and fresh parsley.
Swaps & Storage
No spelt on hand? Buckwheat or rye grain both work well in its place, and cook in a similar time.
Want more heat? Add a pinch of chilli flakes alongside the smoked paprika.
Leftovers keep well in the fridge for up to 4 days, or freeze for up to 2 months, the flavour deepens noticeably by the next day.
Frequently Asked Questions
Can I make this in a slow cooker?
Yes. Sauté the vegetables and aromatics on the stovetop first, then transfer everything except the sweet potato and pumpkin seeds to the slow cooker with the stock and tomatoes, and cook on low for 6-7 hours. Add the roasted sweet potato and lemon juice near the end.
Do I need to soak the barley or spelt before cooking?
No, neither needs soaking here. A rinse to remove excess starch is enough, the 30-35 minute simmer is sufficient to cook both through.
Can I use a different grain instead of pearl barley?
Yes, though cooking time may shift slightly. Buckwheat cooks faster, so add it partway through if substituting for barley to avoid it turning too soft.
