High-Fiber Lovely Lentil Soup (Low GI & Hearty)

When the weather cools down or you simply need a comforting, deeply nourishing bowl of comfort food, nothing delivers quite like this Lovely Lentil Soup. Built on a rustic backbone of earthy red or brown lentils, this rich soup is simmered with sweet carrots, onions, fragrant garlic, and a deeply aromatic blend of ground cumin and coriander.

While many canned or restaurant soups sneak in hidden sugars or starchy thickeners, this home-cooked version keeps your health front and center. By using a “no sugar added” tomato sauce and a rich splash of tomato paste, the broth becomes thick, savory, and complex without causing a sudden glucose surge. Finished with a touch of fresh thyme and a bright, elegant splash of balsamic vinegar to wake up the flavors, it’s a fiber-packed powerhouse designed to keep your energy rock-solid and your blood sugar perfectly level.

Glycemic Index Profile

The Synergistic Effect: Lentils are famous for the “second-meal effect.” Because they are loaded with slow-fermenting soluble fibers and resistant starch, they don’t just keep your blood sugar flat for this meal—they actively improve your glucose tolerance and insulin sensitivity for your next meal hours later.

Print Recipe

High-Fiber Lovely Lentil Soup (Low GI & Hearty)

Courses: Dinner, Lunch, Soup, Vegetarian

Total Time 30 mins

Servings: 6 Calories: 289

Description

Beans, Seeds and Pulses are PCOS-friendly foods. That puts lentils right up at the top of our menu card. Enjoy this satisfying soup that fills the belly and heart with satisfaction. And have seconds! It's less than 300 calories per serving!

Ingredients

Servings

• 1 tbsp extra-virgin olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 medium onion
• 1 carrot (chopped)
• 2 clove garlic (minced)
• 8 cups low-sodium vegetable broth
• 2 cups red or brown lentils (washed)
• 1 cup tomato sauce (no sugar added)
• 2 tbsp tomatoe paste
• 1 ¹⁄₂ tsp salt
• ¹⁄₂ tsp black pepper
• ¹⁄₄ tsp crushed red pepper flakes
• 6 sprigs fresh thyme (2 tsp dried per 6 sprigs)
• 2 tbsp balsamic vinegar

Instructions

1. In a large saucepan, heat the olive oil over medium heat. Add the cumin and coriander, and stir until fragrant, about 20 seconds.
2. Add the onion, carrot, and garlic, and cook until soft, about 3 to 5 minutes.
3. Add the broth, lentils, tomato sauce, tomato paste, salt, pepper, red pepper flakes, and thyme. Cook for 20-30 minutes, or until the lentils are cooked.
4. Stir in the balsamic vinegar, and serve.

Nutrition Facts

Servings 6

---

Amount Per Serving

Calories 289kcal

% Daily Value *

Total Fat 2.3g4%

Saturated Fat 0.3g2%

Sodium 960mg40%

Potassium 299.2mg9%

Total Carbohydrate 42.4g15%

Dietary Fiber 5.2g21%

Sugars 8.7g

Protein 17.9g36%

---

Vitamin A 89.5 IU

Vitamin C 10.1 mg

Calcium 9.8 mg

Iron 15.8 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: lovely lentil soup recipe, low gi plant based soup, high fiber diabetic friendly recipes, insulin resistance meal ideas, healthy brown lentil soup, sugar free tomato lentil soup, low glycemic index comfort food, easy vegan low gi lunch