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At a glance: Garlic Lentil Stew in Olive Oil — Mediterranean Medicinal Recipe: serves 6, cooked in olive oil, with no seed oils.
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
- 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.
- Add diced onion to the garlic oil. Cook 8 minutes more until soft and translucent.
- Add cumin, coriander, and paprika. Stir 1 minute until the spices are fragrant in the oil.
- Add rinsed lentils and broth. Bring to a boil, then reduce to a steady simmer.
- 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.
- Remove from heat. Stir in lemon juice and remaining 2 tbsp olive oil. Season with salt.
- Serve with crusty bread, a generous drizzle of fresh olive oil, fresh parsley, and extra lemon on the side.
Greek, Italian, Moroccan, and Levantine recipes cooked in olive oil, butter, and lard.
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See the book on Amazon →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.
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