Lentil Soup with Spinach - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 chicken sausage, chopped
- 6 cups vegetable bouillon
- 2 tbsps olive oil
- 1 medium carrot, finely chopped
- 1 stalk medium celery, finely chopped
- 1 small onion, finely chopped
- 10 oz frozen spinach, thawed & drained
- 1 cup lentils, brown or green, picked over & rinsed
Instructions
- In a large pot, sauté celery, carrot and onion in olive oil until soft but not browned.
- Add lentils and stock (or water).
- Cook with pot cover tilted over medium heat for about 45 minutes or until lentils are tender.
- Stir occasionally and add more liquid if needed.
- Add spinach and sausage (optional) and cook for another 15 minutes.
- Season to taste with freshly ground salt and pepper.
- A healthy squeeze of lemon juice really finishes the soup!
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 Lentil Soup with Spinach contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), 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 Lentil Soup with Spinach 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: Spinach.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
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