Blackbeans with Rice - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tsp crumbled bay leaves
- 1/2 tsp salt
- 1 tbsp vinegar
- 1 1/2 tbsps vegetable oil
- 1 lemon, sliced as garnish
- 1 clove garlic, crushed
- 5 1/2 cups chopped onion
- 1 medium green pepper, coarsly chopped
- 120 g pimentos, sliced and drained
- 7 cups water
- 450 g black beans, dry
- 6 cups rice
Instructions
- Pick through beans to remove bad ones. Soak beans overnight in
- cold water. Drain and rinse
- In large soup pot or Dutch oven, stir together beans, water,
- green pepper, onion, oil, bay leaves, garlic, and salt.
- Cover and boil for 1 hour.
- Reduce heat and simmer, covered,
- for 3–4 hours or until beans are very
- tender. Stir occasionally, and add water
- if needed.
- Remove and mash about a third of
- beans. Return to pot. Stir and heat
- When ready to serve, remove bay
- leaves and stir in vinegar or lemon
- Serve over rice. Garnish with sliced
- pimento and lemon wedges.
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 Blackbeans with Rice contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- 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 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 Blackbeans with Rice 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: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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