Spiced Pumpkin Soup - PCOS-Friendly Recipe
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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