A warm, comforting, and deeply flavorful stew made with tender cauliflower, earthy red lentils, and a beautifully layered smoky spice blend. This dish brings together seasonal vegetables and pantry staples to create a wholesome, nourishing bowl you’ll crave all year long.
Why You’ll Love This Recipe
This smoky cauliflower and lentil stew is hearty, vibrant, and packed with rich spices that create an irresistible depth of flavor. It’s a one-pan recipe that comes together easily, uses affordable ingredients, and tastes even better the next day. Whether you enjoy it on its own, with flatbread, or topped with a creamy tahini drizzle, this stew is satisfying, nutritious, and ideal for cozy evenings.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
• 1 medium cauliflower, cut into small florets
• 1 cup red lentils, rinsed
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon ground coriander
• 1/4 teaspoon chili flakes (adjust to taste)
• 1/2 teaspoon turmeric
• 1 can (400 g) chopped tomatoes
• 4 cups vegetable broth
• 1 tablespoon tomato paste
• Salt and black pepper to taste
• 1 tablespoon lemon juice
• 2 tablespoons tahini (for serving)
• Fresh coriander leaves, chopped (for garnish)
• Coconut yogurt (optional, for added creaminess)
Directions
Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for 5–7 minutes until softened.
Stir in the garlic and cook for another minute.
Add the cumin, smoked paprika, ground coriander, chili flakes, and turmeric. Stir and toast the spices for 30 seconds until fragrant.
Add the cauliflower florets and mix well to coat them in the spices.
Pour in the chopped tomatoes, tomato paste, red lentils, and vegetable broth. Stir to combine.
Bring the mixture to a boil, then reduce to a gentle simmer. Cover and cook for 25–30 minutes, or until the lentils are soft and the cauliflower is tender.
Season with salt, pepper, and lemon juice. Adjust seasoning to taste.
Serve warm, topped with tahini, fresh coriander, and a spoonful of coconut yogurt if desired.
• Add diced carrots or sweet potatoes for extra sweetness and body.
• Stir in a handful of spinach or kale at the end for added greens.
• Replace tahini with cashew cream for a slightly sweeter finish.
• Swap red lentils for split yellow lentils, adding an extra 10 minutes of cooking if needed.
• Add a pinch of smoked salt for an even deeper smoky aroma.
• Use fire-roasted tomatoes to intensify the flavor.
Storage/Reheating
Store leftover stew in an airtight container in the refrigerator for up to 4 days.
To freeze, portion the cooled stew into containers and freeze for up to 3 months.
Reheat gently on the stovetop over low heat, adding a splash of water or broth if it thickens.
You may also microwave individual portions for 2–3 minutes, stirring halfway through.
FAQs
How spicy is this stew?
It has a mild warmth, but you can increase or decrease the chili flakes to suit your preference.
Can I use green or brown lentils instead of red?
Yes, but they will need an additional 10–15 minutes of cooking time and the stew will have a chunkier texture.
Can I make this stew oil-free?
Yes, sauté the onions in a splash of water or vegetable broth instead of olive oil.
Can I use frozen cauliflower?
Absolutely. Add it directly to the pot without thawing.
Does this stew thicken as it cools?
Yes, the lentils absorb liquid as they sit. Add extra broth when reheating if needed.
Can I use fresh tomatoes instead of canned?
Yes, use about 3 medium tomatoes, chopped, plus 1–2 tablespoons of tomato paste for richness.
Can I blend part of the stew for a creamier texture?
Yes, blend one cup of the stew and mix it back in for a thicker consistency.
What can I serve with this dish?
Flatbread, warm rice, quinoa, or crusty bread pair beautifully with this stew.
Can I add protein like chickpeas?
Yes, a cup of cooked chickpeas makes the stew even heartier.
Is the tahini topping necessary?
No, but it adds a lovely creamy contrast to the smoky spices. Coconut yogurt is a great alternative.
Conclusion
This smoky cauliflower and lentil stew is a nourishing, flavorful, and comforting recipe that celebrates seasonal ingredients and warming spices. Easy to prepare and even better the next day, it’s a perfect dish for meal prepping, cozy dinners, or sharing with loved ones. Enjoy every smoky, hearty spoonful.
This Smoky Cauliflower & Lentil Stew is a rich, comforting, and deeply spiced dish featuring red lentils, tender cauliflower, and a smoky blend of warm spices. It’s hearty, plant-based, and perfect for cozy nights or meal prep.
Ingredients
1 medium cauliflower, cut into small florets
1 cup red lentils, rinsed
1 large onion, finely chopped
3 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 teaspoon ground coriander
1/4 teaspoon chili flakes (adjust to taste)
1/2 teaspoon turmeric
1 can (400 g) chopped tomatoes
4 cups vegetable broth
1 tablespoon tomato paste
Salt and black pepper to taste
1 tablespoon lemon juice
2 tablespoons tahini (for serving)
Fresh coriander leaves, chopped (for garnish)
Coconut yogurt (optional, for added creaminess)
Instructions
Heat olive oil in a large pot over medium heat. Add chopped onion and cook for 5–7 minutes until softened.
Stir in garlic and cook for 1 minute.
Add cumin, smoked paprika, coriander, chili flakes, and turmeric. Toast spices for 30 seconds until fragrant.
Add cauliflower florets and stir to coat with spices.
Pour in chopped tomatoes, tomato paste, red lentils, and vegetable broth. Stir to combine.
Bring to a boil, then reduce to a simmer. Cover and cook for 25–30 minutes until lentils are soft and cauliflower is tender.
Season with salt, pepper, and lemon juice. Adjust seasoning as needed.
Serve warm, topped with tahini, fresh coriander, and optional coconut yogurt.
Notes
Add diced carrots or sweet potatoes for more sweetness and body.
Stir in spinach or kale at the end for added greens.
Use cashew cream instead of tahini for a different flavor.
Swap red lentils for green or brown, increasing cook time by 10–15 minutes.
Use fire-roasted tomatoes or smoked salt for deeper flavor.
