Mixed Vegetable Soup III - PCOS-Friendly Recipe
This Mixed Vegetable Soup III is a PCOS-friendly recipe with 93 calories, 4.66g protein, and 13.3g carbs per serving. Ready in 38 minutes. High in fiber (3.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps olive oil
- 1 packet onion soup
- 43 1/2 fl oz chicken broth
- 1/2 head medium cabbage, shredded
- 2 large carrots, chopped
- 2 stalks large celery, chopped
- 2 cloves garlic
- 8 oz mushrooms, chopped
- 1 large onion, chopped
- 1 medium potato, chopped
- 2 cups sliced yellow squash
- 1 large zucchini, chopped
- 3 cans diced tomatoes
- 2 cups water
Instructions
- Heat the olive oil in a large stock pot over medium heat.
- Add the carrots, celery, and onion until tender. Add the garlic and sauté until fragrant.
- Add the chicken stock (low fat if available) and tomatoes. Bring to a boil.
- Add the potato, zucchini, yellow squash, mushrooms, and cabbage.
- Reduce heat, simmer, and serve!
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 Mixed Vegetable Soup III contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 Mixed Vegetable Soup III 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Mixed Vegetable Soup III recipe is designed to be PCOS-friendly. At 93 calories per serving with 4.66g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 38 minutes total. Prep time is 28 minutes and cook time is 10 minutes. It makes 13 servings, so you can meal prep for multiple days.
Per serving: 93 calories, 4.66g protein (20%), 13.3g carbs, 3.12g fat. Plus 3.1g fiber. 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 Soup. At 93 calories, it fits within typical PCOS meal plan targets for Soup. 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 13 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 Soup
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment