Eggplant Stew - PCOS-Friendly Recipe
This Eggplant Stew is a PCOS-friendly recipe with 45 calories, 2.01g protein, and 10.46g carbs per serving. Ready in 50 minutes. High in fiber (3.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tsp ground basil
- 1 tsp ground oregano
- 1 tsp pepper
- 1 tsp ground thyme
- 1 tsp salt
- 1 peeled eggplant, cubed
- 2 cloves garlic, chopped
- 1 cup pieces or slices mushrooms
- 16 oz stewed tomatoes
- 1 cup water
Instructions
- In a large pot, spray with non stick spray. Sauté garlic, eggplant and mushrooms over medium heat until tender.
- Add stewed tomatoes, water and seasonings. Bring to boil.
- Turn down heat and simmer uncovered for 20 to 30 minutes until desired consistency.
- Enjoy by itself or over brown rice or cooked spaghetti squash.
- Note: great for Fat Smash Phase 1.
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 Eggplant Stew contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- 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 Eggplant 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: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Eggplant Stew recipe is designed to be PCOS-friendly. At 45 calories per serving with 2.01g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 20 minutes and cook time is 30 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 45 calories, 2.01g protein (18%), 10.46g carbs, 0.4g fat. Plus 3.9g 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 45 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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