Vegetable Pasta Soup - PCOS-Friendly Recipe
This Vegetable Pasta Soup is a PCOS-friendly recipe with 96 calories, 8.29g protein, and 11.95g carbs per serving. Ready in 49 minutes. High in fiber (2.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/2 tsp leaves oregano
- 1 dash pepper
- 0.2 tbsp basil
- 1 oz chicken, finely chopped
- 4 cups chicken broth
- 1 stalk small celery
- 3 small whole tomatoes, chopped
- 1/4 cup yellow beans, cut into pieces
- 6 beans green beans, cut into 1" pieces
- 6 medium carrots
- 0.12 cup barley
- 1/4 oz tiny star pasta
Instructions
- Pour soup base in to pot.
- Add carrots, celery and cook.
- Add all other ingredients. Simmer until all vegetables are tender.
- Add pepper.
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 Vegetable Pasta Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), 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 Vegetable Pasta 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: Barley, Basil.
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. 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 Vegetable Pasta Soup recipe is designed to be PCOS-friendly. At 96 calories per serving with 8.29g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 49 minutes total. Prep time is 24 minutes and cook time is 25 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 96 calories, 8.29g protein (35%), 11.95g carbs, 1.75g fat. Plus 2.6g 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 96 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 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 Soup
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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