Swiss Chard Soup - PCOS-Friendly Recipe
This Swiss Chard Soup is a PCOS-friendly recipe with 136 calories, 7.03g protein, and 27.97g carbs per serving. Ready in 20 minutes. High in fiber (7.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 5 medium carrots
- 5 stalks medium celery
- 1 lb swiss chard
- 1 large onion
- 28 oz tomatoes
- 15 oz navy beans
- 1/2 cup barley
Instructions
- Chop or dice carrots, celery and onion.
- Add all ingredients into large pan with two tomato cans of water.
- Cook until barley is tender.
- Note: if you like add some garlic as well.
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 Swiss Chard Soup contribute to your health goals:
- 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. 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 Swiss Chard 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.
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.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Swiss Chard Soup recipe is designed to be PCOS-friendly. At 136 calories per serving with 7.03g of protein, it supports balanced blood sugar and hormonal health. It also provides 7.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 20 minutes total. Prep time is 20 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 136 calories, 7.03g protein (21%), 27.97g carbs, 0.83g fat. Plus 7.4g 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 136 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 10 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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