Watch how it’s made
Every step in 1:09 — from the ingredients to the finished dish.
Lentils are one of the most useful foods available to anyone managing blood sugar. They have a glycemic index of around 30, they deliver 16 grams of plant protein and 12 grams of fiber per serving of this soup, and they are inexpensive enough to make a large pot without thinking twice about it.
This is a one-pot recipe that improves on the second day and freezes without losing anything. At 240 calories and 36 grams of carbohydrate per serving it works as a full lunch on its own, and the carbohydrate it does contain is the slow kind, wrapped in enough fiber that the glucose arrives gradually rather than all at once.
Why lentils behave so well
The 36 grams of carbohydrate in a serving of this soup look high next to a salad, but 12 of those grams are fiber, which is not digested and does not raise blood glucose. What remains is delivered slowly, because the fiber and the intact structure of the legume both slow digestion. This is the difference between total carbohydrate and the practical effect of a food, and it is why lentils appear in almost every set of dietary guidance for diabetes.
There is also a second-meal effect worth knowing about: research has repeatedly found that a legume-based meal moderates the glucose response to the meal that follows it, sometimes hours later.
Which lentils to use
Brown and green lentils hold their shape through a thirty-minute simmer and give the soup texture. Red and yellow lentils break down into a thick puree in about twenty minutes, which makes a smoother soup but a less distinct one. French green lentils hold up best of all if you want them completely intact. None of them need soaking, which is what makes lentils faster than any other dried legume.
Rinse them and pick through for small stones before cooking. It takes a minute and occasionally saves a tooth.
Storage and variations
The soup keeps five days refrigerated and three months frozen, and it thickens as it sits, so thin it with a splash of broth or water when reheating. Spinach or kale stirred in during the last two minutes adds volume and iron. A squeeze of lemon at the table lifts the whole pot, and a spoonful of plain Greek yogurt on top adds protein and a pleasant tang.
For a heartier version, add a can of diced tomatoes with the broth and a teaspoon of cumin alongside the turmeric.