PCOS-Friendly Lentil and Spinach Stew

Many women with PCOS find that meals high in refined carbohydrate leave them hungry or craving sugar soon after. Building meals with protein, fibre, and low-GI carbohydrates helps slow glucose release and support steadier energy. 

Pulses such as lentils are naturally low GI and high in fibre and protein, which can help moderate post-meal blood glucose. 

Lentils
Plant protein plus soluble fibre slow carbohydrate absorption and support fullness. As a low-GI pulse, lentils are a useful base for blood-sugar-friendly meals.  

Spinach
Very low in carbohydrate and a source of magnesium and folate, nutrients involved in energy metabolism and general health. 

Onion and garlic
Add natural flavour. Emerging human research suggests garlic may improve some metabolic markers (glucose/insulin indices) in certain adult groups.

Tomatoes
Provide vitamin C and carotenoids such as lycopene, contributing to an overall nutrient-dense, plant-forward pattern.

Serves: 2–3

Ingredients

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, crushed
• 1 tsp ground cumin
• ½ tsp turmeric
• ½ tsp smoked paprika (optional)
• 1 medium carrot, diced
• 1 red pepper, chopped
• 150 g dried lentils (red), rinsed
• 400 g tinned chopped tomatoes
• 500 ml good quality stock
• 1 bag baby spinach
• Juice of ½ lemon
• Sea salt and black pepper, to taste
• Fresh parsley or coriander, to garnish

Method

1. Warm the olive oil in a saucepan over medium heat. Soften the onion for 5 minutes.
2. Stir in garlic, cumin, turmeric, and paprika for 1 minute until fragrant.
3. Add carrot, pepper, lentils, tomatoes, and stock. Bring to the boil, then simmer 20–25 minutes, stirring occasionally, until the lentils are tender and the stew thickens.
4. Fold in spinach to wilt, 2–3 minutes.
5. Add lemon juice, season, and finish with herbs.

Serving suggestions and variations

• Extra protein: Top with grilled chicken, prawns, or tofu.
• Extra texture: Add toasted seeds or a spoon of Greek yoghurt.
• Make it spicier: Add chilli flakes or fresh ginger.
• Batch cook: Double the recipe and freeze portions.

Get more blood sugar-friendly recipes by joining our free private Facebook group – PCOS Unlocked – or check the Recipes section of the blog.