Cheap, filling, and about as blood-sugar-friendly as a comfort meal gets. Lentils deliver protein and soluble fibre together, which is the pairing that keeps insulin steady.
30 min
Serves 4
Vegan
Vegan
low GI
Nutrition per serving
350kcal
17gprotein
48gcarbs
10gfat
13gfibre
Ingredients
1 cup red lentils, rinsed
1 onion, diced
3 cloves garlic, crushed
1 tbsp ginger, grated
2 tsp garam masala
1 tsp ground turmeric
1 can chopped tomatoes
3 cups vegetable stock
1 tbsp coconut oil
Handful fresh coriander
Method
Melt the coconut oil in a pot and soften the onion for 6 minutes.
Add the garlic, ginger and spices and stir for 1 minute.
Add the lentils, tomatoes and stock, bring to a boil, then simmer 20 minutes, stirring now and then.
Season well and finish with plenty of fresh coriander.
Tips & swaps
Serve with cauliflower rice instead of white rice to keep the whole plate low-GI.
Make a double batch — it is better on day two.
Keeping it
Keeps 4 days in the fridge, 3 months frozen.
Track what it does for you
Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.
General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.