Mushroom and Barley Stew - PCOS-Friendly Recipe
This Mushroom and Barley Stew is a PCOS-friendly recipe with 243 calories, 8.23g protein, and 48.71g carbs per serving. Ready in 67 minutes. High in fiber (7.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 dash pepper
- 1/2 tsp leaves thyme
- 1 dash salt
- 3 cups vegetable broth
- 1 cup chopped carrots
- 1 cup chopped celery
- 6 cloves garlic
- 3 cups pieces or slices mushrooms
- 1 cup chopped onions
- 2 large red potatoes
- 1/3 cup barley
Instructions
- Mix all ingredients in a large pot.
- Bring to a boil and lower heat to a simmer.
- Cover and cook for 30-45 minutes until vegetables are soft.
- Serve with crusty bread.
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 Mushroom and Barley Stew contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Mushroom and Barley Stew 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: Barley.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Mushroom and Barley Stew recipe is designed to be PCOS-friendly. At 243 calories per serving with 8.23g of protein, it supports balanced blood sugar and hormonal health. It also provides 7.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 67 minutes total. Prep time is 22 minutes and cook time is 45 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 243 calories, 8.23g protein (14%), 48.71g carbs, 2.46g fat. Plus 7.1g 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 243 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 6 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.
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