Spiced Pumpkin Soup - PCOS-Friendly Recipe
This Spiced Pumpkin Soup is a PCOS-friendly recipe with 1458 calories, 17g protein, and 28g carbs per serving. Ready in 68 minutes.
Nutrition per Serving
Key PCOS-Friendly Ingredients: Chicken is an excellent source of lean protein. Ginger is has anti-inflammatory and antioxidant properties. Cinnamon is may help improve insulin sensitivity.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Anti-inflammatory foods are especially important for PCOS, as chronic low-grade inflammation is a key driver of symptoms.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your lunch.
Ingredients
- 1 1/2 cups Chicken Broth
- 1 cup Pumpkin Puree
- 4 tbsp. Butter
- 1/4 medium Onion, chopped
- 2 cloves Roasted Garlic, minced (recipe here)
- 1/2 tsp. Salt
- 1/2 tsp. Pepper
- 1/2 tsp. Freshly Minced Ginger
- 1/4 tsp. Cinnamon
- 1/4 tsp. Coriander
- 1/8 tsp. Nutmeg
- 1 Bay Leaf
- 1/2 cup Heavy Cream
- 4 slices Bacon
- ~3 tbsp. Leftover Bacon Grease (from the bacon)
- Optional:
- Freshly Grated Parmesan
- 2 tbsp. Sour Cream (per serving)
Instructions
- In a large saucepan over medium-low heat, add butter and let it melt completely. You want it to darken into a golden color.
- Dice the 1/4 medium, mince the 2 cloves of roasted garlic, and mince 1/2 tsp. fresh ginger.
- In a small container, mix together all of your spices so you have them together. 1/2 tsp. Salt, 1/2 tsp. Pepper, 1/2 tsp. Freshly Minced Ginger, 1/4 tsp. Cinnamon, 1/4 tsp. Coriander, 1/8 tsp. Nutmeg, and 1 Bay Leaf.
- Once the butter has turned a dark golden color, add onion, garlic, and ginger to the pan and stir well. Let this saute for about 2-3 minutes or until onions start to go translucent.
- Measure out 1 cup of pumpkin puree and set aside.
- Once onions are translucent, add spices to the pan and let cook for 1-2 minutes.
- Add pumpkin puree to pan and stir into the onions and spices well.
- Once the pumpkin is mixed well, add 1 1/2 cup chicken broth to the pan. Stir until everything is combined.
- Bring to a boil and then turn to low, let this simmer for 20 minutes.
- Once simmered, use an immersion blender to blend together all of the ingredients. You want a smooth puree here so make sure you take your time. Cook for an additional 20 minutes.
- In the mean time, cook 4 slices of bacon over medium heat. Use a grease catcher to keep the mess off of your stove-top.
- Once the soup is ready, pour in 1/2 cup heavy cream and the grease from the cooked bacon (this should be around 3 tbsp.) mix well.
- Crumble the bacon over the top of the soup. Optional: Serve with chopper parsley and 2 tbsp. sour cream.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Spiced Pumpkin Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Spiced Pumpkin Soup can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon.
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Frequently Asked Questions
Yes, this Spiced Pumpkin Soup recipe is designed to be PCOS-friendly. At 1458 calories per serving with 17g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 68 minutes total. Prep time is 48 minutes and cook time is 20 minutes. It makes 3 servings, so you can meal prep for multiple days.
Per serving: 1458 calories, 17g protein (5%), 28g carbs, 146g fat. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 1458 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 3 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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