Roasted Garlic Vegetable Stew with Red Lentils and Tomatoes
This hearty and nutritious stew is packed with roasted garlic, tender vegetables, protein-rich red lentils, and tangy tomatoes. It’s a comforting dish perfect for chilly evenings, meal prep, or when you need a nourishing and satisfying meal. The deep caramelized flavor of roasted garlic adds richness, while the red lentils provide a creamy texture as they break down during cooking.
Ingredients
(Serves 6-8)
For the Roasted Garlic:
1 whole head of garlic
1 teaspoon olive oil
For the Stew:
1 tablespoon olive oil
1 medium onion, diced
2 carrots, peeled and chopped
2 celery stalks, chopped
1 bell pepper (red or yellow), chopped
1 medium zucchini, diced
1 teaspoon salt (adjust to taste)
½ teaspoon black pepper
1 teaspoon smoked paprika
½ teaspoon ground cumin
½ teaspoon dried thyme
1 teaspoon dried oregano
½ teaspoon red pepper flakes (optional)
1 cup dry red lentils, rinsed
1 can (14.5 oz) diced tomatoes (or 2 medium fresh tomatoes, chopped)
4 cups vegetable broth (or more as needed)
1 tablespoon tomato paste
1 teaspoon apple cider vinegar or lemon juice
2 cups chopped kale or spinach
Fresh parsley or cilantro for garnish
Instructions
Step 1: Roast the Garlic
1. Preheat the oven to 400°F (200°C).
2. Cut the top off the head of garlic, exposing the tops of the cloves.
3. Drizzle with olive oil, wrap in foil, and roast for 30-40 minutes until soft and golden brown.
4. Let it cool, then squeeze out the softened garlic cloves. Mash them into a paste and set aside.
Step 2: Prepare the Stew
1. Heat 1 tablespoon of olive oil in a large pot over medium heat.
2. Add the diced onion, carrots, and celery. Saute for 5 minutes until softened.
3. Stir in the bell pepper, zucchini, salt, black pepper, smoked paprika, cumin, thyme, oregano, and red pepper flakes (if using). Cook for another 2 minutes.
4. Add the red lentils, diced tomatoes, vegetable broth, and tomato paste. Stir well to combine.
5. Bring to a boil, then reduce heat to low and let it simmer uncovered for 25-30 minutes, stirring occasionally, until the lentils break down and the stew thickens.
6. Stir in the roasted garlic paste and apple cider vinegar (or lemon juice). Taste and adjust seasoning if needed.
7. Add the chopped kale or spinach and cook for another 3-5 minutes until wilted.
8. Serve hot, garnished with fresh parsley or cilantro.
Nutritional Information
(Per Serving, Approximate)
Calories: 220
Protein: 11g
Carbohydrates: 38g
Fiber: 11g
Sugar: 7g
Fat: 4g
Saturated Fat: 0.5g
Sodium: 480mg
Iron: 4mg
Vitamin A: 120% DV
Vitamin C: 50% DV
Notes & Tips
Make it Creamier: Blend half of the stew before serving or add coconut milk for a richer texture.
Protein Boost: Add cooked chickpeas or tofu for extra protein.
Spice It Up: Add cayenne or extra red pepper flakes for more heat.
Storage: Keeps well in the fridge for up to 5 days. Freezes for up to 3 months.
Serving Suggestions: Serve with crusty bread, rice, or quinoa for a heartier meal.
Time Breakdown
Prep Time: 15 minutes
Roasting Garlic: 30-40 minutes
Cooking Time: 35 minutes
Total Time: 50-60 minutes
Question Answer
Q: Can I use green or brown lentils instead of red?
A: Yes, but they take longer to cook and won’t break down as much, so the texture will be different.
Q: Can I make this stew in a slow cooker?
A: Yes! Add everything except the greens and cook on low for 6-7 hours or high for 3-4 hours. Stir in the greens at the end.
Q: How do I make this stew oil-free?
A: Saute the vegetables with a splash of water or broth instead of oil.
Q: What can I use instead of kale or spinach?
A: Swiss chard, collard greens, or even finely chopped cabbage work well.
Q: Can I roast the garlic in advance?
A: Absolutely! Store roasted garlic in the fridge for up to a week or freeze for longer storage.
This Roasted Garlic Vegetable Stew with Red Lentils and Tomatoes is a wholesome, easy-to-make dish that’s full of flavor and nutrition. Enjoy it fresh or as leftovers—the flavors deepen overnight!