Garlic-Lime Prawns with Puy Lentils
Succulent marinated prawns meet earthy Puy lentils in this protein-rich, low-GI dish that keeps blood sugar stable while delivering bold Asian-inspired flavors.
This vibrant dish showcases the power of low-glycemic eating without sacrificing flavor or satisfaction. Puy lentils, with their impressive GI of just 29, provide sustained energy and fiber that slows glucose absorption, making them an ideal foundation for blood sugar management. Unlike white rice or pasta, these French green lentils maintain their firm texture and nutty flavor while delivering 18g of protein and 8g of fiber per serving.
The prawns contribute lean protein that further moderates the glycemic response, while the marinade of lime, garlic, and chili adds metabolism-boosting compounds without added sugars. We've minimized the honey to just enough for balance, keeping the overall glycemic load remarkably low. The sesame seeds provide healthy fats and additional protein, creating a complete meal that satisfies for hours.
For optimal blood sugar control, enjoy this dish as your main course with a side of leafy greens or steamed vegetables eaten first. The combination of protein, fiber, and healthy fats creates the perfect trifecta for stable glucose levels, while the bold flavors prove that eating for metabolic health never means compromising on taste.
Blood Sugar Impact
This meal will have a low to moderate blood sugar impact due to the low glycemic load (5.3) and moderate GI (41). The combination of protein-rich prawns and fiber-rich Puy lentils will promote steady glucose release and sustained energy for 3-4 hours without significant spikes.
Blood Sugar Tips
- ✓ Eat the prawns and lentils first before any higher-carb sides to leverage the protein and fiber for blood sugar stabilization
- ✓ The small amount of honey adds quick sugar, so ensure it's well-mixed with the acidic lime and vinegar which can help slow glucose absorption
- ✓ Consider pairing this meal with a 10-15 minute walk afterward to help muscles absorb glucose and further flatten any blood sugar curve
🥗 Ingredients
- 400 g raw tiger prawns, peeled and deveined
- 2 pcs red chillies, deseeded and finely chopped
- 1 pcs lime, zest and juice
- 2 pcs large garlic cloves, crushed
- 2 tbsp neutral cooking oil
- 200 g Puy lentils, dried
- 2 tbsp low-sodium soy sauce
- 1 tbsp clear honey
- 1 tbsp rice wine vinegar
- 3 tbsp sesame seeds, toasted
- 30 g fresh coriander leaves, roughly chopped
- 14.1 oz raw tiger prawns, peeled and deveined
- 2 pcs red chillies, deseeded and finely chopped
- 1 pcs lime, zest and juice
- 2 pcs large garlic cloves, crushed
- 2 tbsp neutral cooking oil
- 7.1 oz Puy lentils, dried
- 2 tbsp low-sodium soy sauce
- 1 tbsp clear honey
- 1 tbsp rice wine vinegar
- 3 tbsp sesame seeds, toasted
- 1.1 oz fresh coriander leaves, roughly chopped
👨🍳 Instructions
- 1
Combine the prawns in a shallow bowl with half of the chopped chillies, all the lime zest and juice, crushed garlic, and 1 tablespoon of oil. Toss to coat evenly, cover with plastic wrap, and refrigerate for 20-25 minutes to allow the flavors to penetrate the prawns.
- 2
While the prawns marinate, rinse the Puy lentils under cold water. Place them in a medium saucepan and add enough water to cover by about 2 inches. Bring to a rolling boil over high heat, then reduce to a gentle simmer. Cook for 15-20 minutes until the lentils are tender but still hold their shape. Check occasionally and add more water if needed.
- 3
Prepare the Asian-style dressing by whisking together the remaining chopped chilli, soy sauce, honey, and rice wine vinegar in a small bowl until the honey dissolves completely. Set aside.
- 4
When the lentils are cooked, drain them thoroughly in a fine-mesh strainer and transfer to a large mixing bowl while still warm. Pour most of the dressing over the hot lentils (reserve about 1 tablespoon) and toss well. Add the toasted sesame seeds and mix until evenly distributed. The warm lentils will absorb the dressing beautifully.
- 5
Heat a large frying pan or wok over high heat until very hot. Add the remaining tablespoon of oil and swirl to coat. Remove the prawns from the marinade, shaking off excess, and reserve the marinade. Add the prawns to the hot pan in a single layer.
- 6
Cook the prawns without moving them for 1-2 minutes until the underside turns pink and slightly caramelized. Flip each prawn and cook for another 1-2 minutes until cooked through and opaque. Pour the reserved marinade into the pan and let it bubble and reduce for 30 seconds.
- 7
Fold the chopped coriander through the dressed lentils, reserving a small amount for garnish. Divide the lentil mixture among four serving plates or shallow bowls. Top each portion with the cooked prawns, drizzle with the pan juices, and finish with the reserved coriander and a final drizzle of the remaining dressing. Serve immediately while the prawns are hot.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 572 | 2289 |
| Carbs | 48g | 191g |
| Sugars | 23g | 93g |
| Natural Sugars | 23g | 93g |
| Protein | 17g | 70g |
| Fat | 38g | 153g |
| Saturated Fat | 13g | 54g |
| Unsaturated Fat | 25g | 99g |
| Fiber | 8g | 30g |
| Soluble Fiber | 2g | 9g |
| Insoluble Fiber | 5g | 21g |
| Sodium | 1470mg | 5879mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
Honey has a glycemic index of 58 and raises blood sugar quickly. These zero-calorie sweeteners have no impact on blood glucose levels while providing sweetness.
Rice vinegar contains residual sugars from rice that can slightly elevate blood sugar. Apple cider vinegar and white wine vinegar have negligible carbohydrates and may even help improve insulin sensitivity.
Regular soy sauce often contains added sugars and wheat. Tamari and coconut aminos provide umami flavor with lower or zero sugar content, preventing unnecessary blood glucose spikes.
While vegetable oil doesn't directly impact blood sugar, extra virgin olive oil and avocado oil contain monounsaturated fats and polyphenols that improve insulin sensitivity and help stabilize post-meal glucose levels.
🔬 The Science Behind This Recipe
Why This Recipe Works for Blood Sugar
This garlic-lime prawn and lentil dish is a masterclass in blood sugar management, with a remarkably low glycemic load of just 5.3 and a GI of 41. The secret lies in the powerful combination of lean protein from prawns and the unique properties of Puy lentils. Unlike white rice or pasta, Puy lentils are packed with both protein and soluble fiber, which form a gel-like substance in your digestive system that dramatically slows down carbohydrate absorption. This means glucose enters your bloodstream gradually rather than causing a sharp spike. The prawns add another layer of protection—their high protein content (about 20g per 100g) triggers the release of hormones that slow stomach emptying, keeping you fuller longer while maintaining steady blood sugar levels.
The supporting ingredients aren't just for flavor—they're metabolic allies. Garlic contains compounds that may improve insulin sensitivity, helping your cells respond better to insulin signals. The lime juice adds acidity, which research shows can lower the glycemic response of a meal by up to 30%. Even the small amount of chili pepper contributes: capsaicin has been linked to improved glucose metabolism and increased fat oxidation after meals.
To maximize the blood sugar benefits, try eating your lentils and prawns before any additional carbohydrates on your plate. This "food sequencing" strategy can reduce post-meal glucose spikes by 40-50%. The combination of protein, fiber, and healthy fats in this dish means you're getting sustained energy without the blood sugar roller coaster—perfect for anyone looking to maintain stable glucose levels throughout the day.