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Roasted Garlic Vegetable Stew with Red Lentils & Tomatoes

Savory Roasted Garlic Vegetable Stew with Red Lentils & Tomatoes

This Roasted Garlic Vegetable Stew with Red Lentils & Tomatoes offers a comforting and nourishing meal perfect for chilly nights.
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Soups
Cuisine: Mediterranean
Calories: 220

Ingredients
  

For the Stew
  • 2 tablespoons Olive Oil Can substitute with avocado oil.
  • 1 head Cauliflower Can substitute with broccoli or zucchini.
  • 1 cup Sweet Potato Butternut squash can work as an alternative.
  • 2 pieces Red Bell Peppers Any bell pepper variety can be used.
  • 1 head Garlic Roasted for sweetness; use minced garlic for quicker preparation.
  • 1 medium Onion Yellow or white onions are preferable.
  • 4 cloves Fresh Garlic (minced) Garlic powder can work in a pinch.
  • 1 teaspoon Dried Oregano Can substitute with Italian seasoning.
  • 1 teaspoon Dried Thyme Can substitute with Italian seasoning.
  • 1 teaspoon Dried Basil Can substitute with Italian seasoning.
  • 1 can Canned Fire-Roasted Diced Tomatoes Use regular diced tomatoes with a pinch of smoked paprika if unavailable.
  • 4 cups Vegetable Broth Homemade or store-bought is fine.
  • 1 cup Red Lentils Can substitute with yellow lentils, but cooking time may vary.
  • 2 tablespoons Tomato Paste Can use concentrated tomato sauce or purée if needed.
  • 2 cups Kale Spinach or swiss chard can be used as substitutes.
  • 2 tablespoons Balsamic Vinegar Red wine vinegar is a suitable alternative.

Equipment

  • Oven
  • large mixing bowl
  • Parchment-lined baking tray
  • large pot
  • Blender

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C). In a large mixing bowl, toss together cauliflower florets, diced sweet potato, and sliced red bell peppers with olive oil until evenly coated. Spread the vegetables on a parchment-lined baking tray and prepare the garlic by wrapping it in foil with a drizzle of olive oil. Place both the vegetables and the wrapped garlic in the oven, roasting for about 30–40 minutes until the vegetables are tender and caramelized, flipping halfway through for even roasting.
  2. While the vegetables roast, heat a tablespoon of olive oil in a large pot over medium heat. Add chopped onion and minced garlic to the pot, stirring frequently for about 3–4 minutes until softened and fragrant.
  3. Once the onion and garlic are aromatic and translucent, add dried oregano, thyme, and basil to the pot, stirring for a minute to release their scents. Then, pour in the canned fire-roasted diced tomatoes and vegetable broth, followed by rinsed red lentils. Raise the heat to bring the mixture to a boil, then reduce it to a simmer, covering the pot and cooking for about 10 minutes until the lentils are tender.
  4. After the vegetables finish roasting, squeeze the soft roasted garlic cloves from their skins into a blender. Along with the roasted garlic, add tomato paste and balsamic vinegar. Blend this mixture on high until it reaches a smooth consistency.
  5. Return the blended garlic mixture to the pot along with the remaining roasted vegetables. Stir everything together to combine, then fold in the chopped kale. Cook gently over low heat for about 1 minute until the kale is just wilted.

Nutrition

Serving: 1cupCalories: 220kcalCarbohydrates: 38gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 5000IUVitamin C: 50mgCalcium: 80mgIron: 3mg

Notes

Check the garlic while roasting; start checking at 25 minutes to avoid burning. For a heartier texture, reduce the vegetable broth by 1 cup.

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