A warm, fibre-filled solo dinner that’s low GI, budget-friendly, and sneakily addictive.
🥄 Serves: 1 | ⏱ Prep: 10 mins | Cook: 25 mins
Perfect for: Meatless Mondays or reheating on Tuesday
🥕 Why It’s Low GI & Diabetic-Friendly
Stuffed capsicums are a wholesome vessel of blood sugar-friendly ingredients:
- Lentils are the low GI MVP here — loaded with plant-based protein and complex carbs that digest slowly and help steady blood sugar.
- Capsicum provides vitamin C, antioxidants, and a satisfying crunch when roasted.
- Spices like cumin and turmeric add flavour depth and anti-inflammatory benefits — no sugar needed!
This solo version makes weeknight cooking feel like a treat without spiking your glucose levels.
🛒 Ingredients
- 1 large red or yellow capsicum
- ½ cup cooked brown or green lentils (or ¼ cup dry, rinsed and cooked)
- 1 tsp olive oil
- 1 small carrot, finely grated
- 1 small garlic clove, minced
- 1 tbsp tomato paste
- ¼ tsp ground cumin
- ¼ tsp turmeric
- Pinch of cinnamon (optional but lovely)
- Salt & pepper to taste
- Optional: 1 tsp feta or Greek yogurt to serve
- Fresh coriander or parsley to garnish
🍳 Instructions
- Preheat oven to 180°C (fan forced).
- Slice the top off the capsicum, remove seeds and membranes, and place upright in a small oven-safe dish.
- In a small pan, heat olive oil. Sauté garlic and grated carrot for 2–3 minutes.
- Stir in cooked lentils, tomato paste, cumin, turmeric, cinnamon, salt and pepper. Cook for another 2–3 minutes until heated through and fragrant.
- Spoon mixture into capsicum. If it’s overflowing a little, that’s a good sign.
- Bake uncovered for 20–25 minutes, until capsicum is softened and slightly blistered.
- Top with a dollop of Greek yogurt or crumbled feta, and sprinkle with herbs to finish.
💡 Why Your Blood Sugar Will Thank You
✔️ Lentils have a GI under 30 — one of the lowest among all carb-rich foods.
✔️ Fibre + protein combo helps slow digestion, curb appetite, and prevent spikes.
✔️ Antioxidant-rich capsicum supports cellular health and immune function.
✔️ Zero refined grains or added sugars — this is clean comfort food at its best.
💬 Tips for the Time-Poor Solo Cook
- Use canned brown lentils, drained and rinsed, for a speedy version.
- Batch the stuffing and keep in the fridge — it makes a killer toast topping or wraps filler later in the week.
- Reheat leftovers in the microwave or air fryer for a next-day lunch with crunch.
🔁 Swap & Serve Suggestions
- Try zucchini boats or halved tomatoes instead of capsicum.
- Add chopped spinach or kale to the filling for extra greens.
- Feeling cheesy? Sprinkle a little grated cheddar on top before baking.
🔢 Nutritional Info (approx. per serve):
- Calories: 330
- Protein: 14g
- Fibre: 10g
- GI impact: Low
- Fat: 8g (mostly from olive oil and optional feta)
🛍 Handy Solo Shopping Tip
Buy a 4-pack of capsicums, roast them all, and store in the fridge — they’re great for sandwiches, bowls, or stuffing all week.
🔚 Final Bite
When it comes to Low GI eating for one, this stuffed capsicum punches well above its weight. Minimal prep, maximum flavour, and totally lunchbox-worthy the next day.
💡 Enjoyed this recipe?
Check out our full Low GI Solo Meals Series at Plan4One.com.
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