> ## Content Index > Fetch the complete content index at: https://thefoodiekitchen.net/llms.txt > Use this file to discover other available public pages before exploring further. # Garlic Lentil Stew in Olive Oil — Mediterranean Medicinal Recipe - URL: https://thefoodiekitchen.net/garlic-lentil-stew-olive-oil/ - Published: 2026-10-06T19:32:00.000Z - Updated: 2026-10-25T09:28:23.000Z - Description: A Mediterranean lentil stew with two heads of garlic slow-cooked in six tablespoons of olive oil. Nutrient-dense and deeply savoury. Seed oil free. - Author: Savannah Ryan - Tags: Blog, MAHA Recipes **At a glance:** Garlic Lentil Stew in Olive Oil — Mediterranean Medicinal Recipe: serves 6, cooked in olive oil, with no seed oils. Cooking in olive oil? [Is Olive Oil a Seed Oil? The Clear Answer →](https://thefoodiekitchen.net/is-olive-oil-a-seed-oil/) What Makes This Medicinal This stew combines two of the most studied medicinal foods in the Mediterranean diet. Garlic’s active compound allicin has documented antimicrobial, antifungal, and antiviral properties. Lentils provide plant-based iron, folate, and resistant starch that feeds beneficial gut bacteria. The heavy olive oil content (6 tbsp in one dish) delivers oleocanthal, a phenolic compound that inhibits COX-1 and COX-2 enzymes — the same mechanism as ibuprofen. The combination of soluble fibre from lentils and polyphenols from olive oil and garlic makes this one of the most cardiovascular-supportive dishes in the Mediterranean canon. The quantity of garlic in this stew is not a typo. A full two heads of garlic — 20 or more cloves — is cooked slowly in olive oil until golden and sweet. The long cooking transforms raw garlic’s sharp pungency into a deep, caramelised savouriness while concentrating its sulphur compounds. The stew is finished with more raw olive oil, which provides the anti-inflammatory polyphenols that heat-sensitive extra virgin olive oil delivers best when added cold. ## Garlic Lentil Stew in Olive Oil — Recipe **Serves:** 6 · **Prep:** 20 min · **Cook:** 40 min Ingredients - 400g green or brown lentils, rinsed - 6 tbsp extra virgin olive oil (divided) - 2 heads garlic (20+ cloves), minced or thinly sliced - 2 large onions, finely diced - 2 tsp ground cumin - 1 tsp ground coriander - 1/2 tsp smoked paprika - 1.5 litres vegetable or chicken bone broth - 2 tbsp lemon juice - 1 tsp salt - Fresh parsley and additional olive oil to finish Method 1. Heat 4 tbsp olive oil in a heavy pot over medium-low heat. Add sliced garlic and cook slowly for 8–10 minutes until golden and fragrant. Do not let it burn. 2. Add diced onion to the garlic oil. Cook 8 minutes more until soft and translucent. 3. Add cumin, coriander, and paprika. Stir 1 minute until the spices are fragrant in the oil. 4. Add rinsed lentils and broth. Bring to a boil, then reduce to a steady simmer. 5. Cook uncovered 25–30 minutes until lentils are completely tender and beginning to break down at the edges. The stew will thicken as it cooks. 6. Remove from heat. Stir in lemon juice and remaining 2 tbsp olive oil. Season with salt. 7. Serve with crusty bread, a generous drizzle of fresh olive oil, fresh parsley, and extra lemon on the side. More Mediterranean Recipes Recipes - [Moroccan Lamb in Olive Oil](https://thefoodiekitchen.net/moroccan-ras-el-hanout-lamb/) - [Moroccan Harira Soup](https://thefoodiekitchen.net/harira-olive-oil/) - [Mediterranean Saffron Pilaf in Butter](https://thefoodiekitchen.net/mediterranean-saffron-pilaf-butter/) Cookbook Savor Mediterranean — Seed Oil Free Mediterranean Cuisine Greek, Italian, Moroccan, and Levantine recipes cooked in olive oil, butter, and lard. This page contains affiliate links. As an Amazon Associate I earn from qualifying purchases. [Affiliate disclosure](https://thefoodiekitchen.net/affiliate-disclosure/). [See the book on Amazon →](https://www.amazon.com/dp/B0DQVW2FDW?tag=thefoodieki0f-20) Frequently Asked Questions Is olive oil anti-inflammatory? Extra virgin olive oil contains oleocanthal, a phenolic compound that inhibits COX-1 and COX-2 enzymes — the same mechanism as ibuprofen. Research published in Nature (2005) by Beauchamp et al. first identified this compound. In a 2005 Nature study, researchers estimated that 50 g (about 3.5 tbsp) of fresh EVOO contains oleocanthal equivalent to about 10% of an adult ibuprofen dose. Does cooking destroy garlic’s health properties? Partly. Allicin, the active antimicrobial compound in garlic, is heat-sensitive and largely destroyed by cooking. However, other sulphur compounds and antioxidants in garlic are more heat-stable. Cooked garlic still brings plenty of flavour, even if some raw-garlic compounds are lost. For maximum allicin benefit, add raw crushed garlic at the end of cooking alongside the cooked garlic. Can I use red lentils instead of green or brown? Yes. Red lentils cook faster (20 minutes) and break down completely, creating a creamier, smoother stew. Green and brown lentils hold their shape and create a more textured stew. Both work; the choice depends on preferred texture. --- All links: [linktr.ee/theefoodiekitchen](https://linktr.ee/theefoodiekitchen) · Instagram: [@theefoodiekitchen](https://www.instagram.com/theefoodiekitchen/) ### Sources 1. [Beauchamp et al., Ibuprofen-like activity in extra-virgin olive oil, Nature 2005](https://pubmed.ncbi.nlm.nih.gov/16136122/) **Related:** - [Baba Ganoush — Smoky Aubergine Dip with Olive Oil](https://thefoodiekitchen.net/baba-ganoush-olive-oil/) - [Hummus — Seed Oil Free with Olive Oil](https://thefoodiekitchen.net/hummus-olive-oil-seed-oil-free/) - [West African Groundnut Stew — Chicken in Peanut Sauce](https://thefoodiekitchen.net/west-african-groundnut-stew/) - [Butter Garlic Salmon — Pan Seared in Grass-Fed Butter](https://thefoodiekitchen.net/butter-garlic-salmon/) Next step Stock the fat this recipe uses: [**Atlas organic extra virgin olive oil**](https://www.amazon.com/dp/B07L9GVGPM?tag=thefoodieki0f-20). Find every fat and pan we recommend on [our shop page](https://thefoodiekitchen.net/shop/). Affiliate link. 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