Garbanzo Bean Stir-Fry - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/4 tsp ground black pepper
- 1 tbsp chopped fresh cilantro
- 1 medium whole tomato, chopped
- 16 oz rinsed garbanzo beans
- 1 tbsp chopped fresh oregano
- 1 tbsp chopped fresh basil
- 2 tbsps olive oil
- 1 clove garlic, crushed
- 1/2 cup pieces or slices mushrooms
- 1 large zucchini, halved and sliced
Instructions
- Heat oil in large skillet over medium heat.
- Stir in oregano, basil, garlic and pepper. Add the garbanzo beans and zucchini, stirring well to coat with oil and herbs.
- Cook, covered, for 10 minutes, stirring occasionally.
- Stir in mushrooms and cilantro, and cook until tender, stirring occasionally.
- Place the chopped tomato on top of the mixture. Cover, and let the tomatoes steam for a few minutes, but don't let them get mushy. Serve immediately.
- Note: this can be served either as a main dish or side dish. If you'd like, you can substitute tofu for garbanzo beans.
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 Garbanzo Bean Stir-Fry 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
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Zucchini: Low in calories while providing vitamin C and potassium
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 Garbanzo Bean Stir-Fry 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: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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