Hearty, creamy, and naturally blood sugar friendly — this soup ticks all the Low GI boxes.
It’s a cold day, you’re home alone, and all you want is a hug in a bowl… but without the nap-inducing blood sugar crash. This Lentil & Tomato Coconut Soup is your one-pot answer: thick, fragrant, and creamy, but totally dairy-free — and powered by Low GI lentils that fill you up without knocking you out.
It’s the perfect weeknight solo dinner that feels fancy but comes together in 15 minutes with pantry staples. No blender needed. No meal prep regret. Just pure comfort.
🥄 Why This Soup Supports Low GI Living
This recipe keeps things stable, satisfying, and slow-releasing — here’s why:
- Lentils are a Low GI superstar (GI 21–29), loaded with fibre, protein and resistant starch. They slow glucose absorption and feed your good gut bugs.
- Coconut milk, though rich, has a relatively low glycaemic load and provides healthy fats to help with satiety.
- Tomatoes are full of antioxidants like lycopene but contribute little sugar.
- Spices like turmeric and cumin have anti-inflammatory and insulin-supportive properties.
🕕 Best time to eat?
Dinner. It’s light on your digestion but filling enough to avoid post-dinner snacking.
🍅 Ingredients (Serves 1)
- ½ cup canned brown lentils (rinsed & drained)
- ½ cup canned crushed tomatoes
- ¼ cup coconut milk (light or full-fat)
- ½ tsp turmeric
- ½ tsp cumin
- 1 tsp olive oil
- 1 cup water or salt-reduced vegetable stock
- Salt & pepper to taste
- Optional: fresh coriander or a dollop of plain yoghurt (dairy or coconut)
🔥 Instructions
- Heat olive oil in a small saucepan over medium heat.
- Add turmeric and cumin, and cook for 30 seconds until fragrant.
- Stir in crushed tomatoes, lentils, coconut milk, and water.
- Simmer for 10–12 minutes, stirring occasionally, until slightly thickened.
- Season to taste. Serve hot, with a sprinkle of herbs or a swirl of yoghurt if using.
🥣 Want it smooth? Blitz with a stick blender for a velvety texture. Prefer chunkier? Just leave it rustic and real.
💚 Low GI Tips for This Recipe
- Use whole brown or green lentils, not red split lentils — they have a lower GI and more intact fibre.
- Add fat + acid: Coconut milk and a squeeze of lime or splash of apple cider vinegar help further slow the absorption of sugars.
- Skip the bread or pair with a slice of dense whole grain rye if needed — not white bread, which will spike your sugars.
🧠 Hero Nutrients Breakdown
| Ingredient | Health Perks |
|---|---|
| Lentils | Fibre, protein, iron, folate – all support digestion and blood sugar control |
| Coconut milk | Healthy fats = slower digestion and increased satisfaction |
| Tomatoes | Antioxidants (like lycopene), vitamin C, potassium |
| Turmeric | Anti-inflammatory and supports insulin sensitivity |
Calories: ~290
Protein: ~10g
Fibre: ~8g
Low GI? ✅ 100% solo-friendly and balanced
💡 Bonus Tips for Low GI Solo Cooking
- Double the recipe and freeze half in a glass jar or reusable container. This soup freezes beautifully and reheats well.
- Use this as a base: Add shredded chicken, chickpeas, or cooked quinoa to bulk it up.
- Got a slow cooker? Throw it all in and simmer on low for 4 hours.
- Keep canned lentils on hand — they’re a cheap, protein-rich pantry staple for Low GI living.
- Batch spice blends like turmeric + cumin and store in jars so you’re ready to go.
🧺 Storage & Meal Prep Notes
- Fridge: 3–4 days in a sealed container
- Freezer: Up to 2 months
- Reheat tips: Add a splash of water if it thickens too much. Stir gently while warming to keep coconut milk from separating.
🥄 The Cosy Solo Dinner You’ll Want On Repeat
No blender, no drama — just a rich, warming bowl that supports your energy, keeps you full, and helps you feel like you’ve got your life together (even when you’re in pyjamas at 6pm).
✅ Keep That Blood Sugar Balanced
👉 Check out our full Low GI Recipe Library for more solo-friendly bowls, bakes, and brekkies.
💌 Subscribe to the Plan4One newsletter for weekly Low GI inspo.
📸 Share your soup success with #Plan4OneLowGI — bonus points for matching mug and bowl sets.
