Vegetarian Spaghetti Bolognaise - PCOS-Friendly Recipe
This Vegetarian Spaghetti Bolognaise is a PCOS-friendly recipe with 218 calories, 12.36g protein, and 25.96g carbs per serving. Ready in 30 minutes. High in fiber (4.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 can chopped tomatoes
- 6 oz vegetarian mince
- 2 tbsps tomato puree
- 2 tbsps grated parmesan cheese
- 1 tbsp olive oil
- 1 medium carrot
- 1 clove garlic
- 1 small onion
- 2/3 tbsp burger relish
- 2 oz dried spaghetti
Instructions
- Chop up carrot and onion, and add to saucepan (with olive oil) alongside the crushed garlic cloves. Let fry gently for about five minutes.
- Add the can of tomatoes, tomato purée and veggie mince. Add a little vegetable stock/water if it looks a little baron. Cover and simmer for a further 10-15 minutes.
- Meanwhile, in a large pan of salted water, add spaghetti and cook according to the instructions from the packet.
- Remember to give saucepan a lovely big mix while cooking.
- Add a big squeeze of your burger relish. Add some freshly cut basil and/or dry herbs to the sauce if preferred. (Season to your taste with salt and pepper).
- To serve, drain spaghetti, then add the pasta to sauce and mix it all in.
- Note: add extra basil and parmesan cheese on the top if preferred.
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 Vegetarian Spaghetti Bolognaise contribute to your health goals:
- 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
- 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Vegetarian Spaghetti Bolognaise 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 Vegetarian Spaghetti Bolognaise recipe is designed to be PCOS-friendly. At 218 calories per serving with 12.36g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 218 calories, 12.36g protein (23%), 25.96g carbs, 7.09g fat. Plus 4.5g 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 Dinner. At 218 calories, it fits within typical PCOS meal plan targets for Dinner. 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 4 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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