Minestrone Soup - PCOS-Friendly Recipe
This Minestrone Soup is a PCOS-friendly recipe with 219 calories, 11.19g protein, and 40.11g carbs per serving. Ready in 70 minutes. High in fiber (11.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 dash pepper
- 1 dash salt
- 1 tbsp olive oil
- 2 cubes beef stock
- 2 cubes chicken stock
- 2 cups chopped cabbage
- 2 medium carrots, chopped
- 2 stalks medium celery, chopped
- 2 cloves garlic, crushed
- 1 medium onion, finely chopped
- 4 tbsps parsley, chopped
- 1 cup tomato paste
- 12 cups water
- 2 cups kidney beans
- 1 cup brown lentils
- 2 tsps white sugar
- 1 cup small shells pasta
- 1/4 cup rice
Instructions
- Heat oil in a large pot and sauté onion, celery, garlic, parsley and carrots, until limp. Add tomato paste and cabbage. Stir to
- Add stock powder, water, sugar, rice, pasta, beans and lentils. Stir well and bring to the boil.
- Reduce heat, cover and simmer for 45 minutes. Season with salt and pepper.
- Great served with a sprinkle of fresh parmesan cheese!
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 Minestrone Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Beef: Zinc supports hormone production and immune function
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
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 Minestrone 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: 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.
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Frequently Asked Questions
Yes, this Minestrone Soup recipe is designed to be PCOS-friendly. At 219 calories per serving with 11.19g of protein, it supports balanced blood sugar and hormonal health. It also provides 11.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 70 minutes total. Prep time is 10 minutes and cook time is 60 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 219 calories, 11.19g protein (20%), 40.11g carbs, 2.18g fat. Plus 11.8g 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 219 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 10 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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