Yields up to 8 servings, depending on serv. Size. Keeps well for several day in the fridge.

Cold weather is on its way, and you’ll need a healthy and hearty option to stand up to it. This recipe is vegetarian, but you can add meat as a way to add flavor and body with suggestions below.


Cook wheatberries in simmering water for about 40 min. Strain, reserving 1 c cooking liquid. This can be done the day before.


  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 lb fingerling or other small, soft potatoes, large diced
  • 2 large carrots, cut to similar size as potatoes

In a stockpot or Dutch oven, heat neutral oil over medium-high heat. Add the onions to the hot oil along with 1/2 tsp salt and saute until soft. Reduce the heat to medium and add the garlic, potatoes, and carrots and cook with the lid on, stirring occasionally.

  • 1 can chickpeas or 1/2 c local dry beans, cooked and drained
  • 1 small can tomato paste or 1 large can diced tomatoes
  • Cooked wheatberries and reserved liquid from above
  • Water, or favorite stock, as needed
  • salt

Once the vegetables are sweated out, add the chickpeas, tomato, malted grains and enough water to just cover. Season with salt to taste. Bring the liquid to a low simmer and continue cooking about 15-20 minutes, until the vegetables are tender.

  • 1 bunch spinach, cleaned
  • Parsley and/or dill
  • Sherry or red wine vinegar to taste

Add vinegar to taste, then add spinach, herbs and any additional salt to taste. Serve as is or with a dollop of sour cream or drizzle of good-quality sunflower or olive oil.

Optional: Saute the onions with a beef bone, oxtail, or smoked turkey leg and cook with the stew until finished, then remove before serving.