Chickpeas, Garlic & Herb Sauce - PCOS-Friendly Recipe
This Chickpeas, Garlic & Herb Sauce is a PCOS-friendly recipe with 119 calories, 4.66g protein, and 20.91g carbs per serving. Ready in 48 minutes. High in fiber (4.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp leaves basil
- 3 tsps leaves oregano
- 1/2 tbsp parsley
- 1/4 tsp black pepper
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 2 cans tomato paste
- 32 oz water
- 1 cup chickpeas
Instructions
- Combine all ingredients in a pan, except for chickpeas.
- Whisk together until sauce is smooth.
- Bring to a full boil, stir often.
- Reduce heat so that sauce is at a low boil for about 30 minutes.
- Add chickpeas and heat through.
- Serve over brown rice or small pasta.
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 Chickpeas, Garlic & Herb Sauce contribute to your health goals:
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- 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
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 Chickpeas, Garlic & Herb Sauce 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.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Chickpeas, Garlic & Herb Sauce recipe is designed to be PCOS-friendly. At 119 calories per serving with 4.66g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 48 minutes total. Prep time is 18 minutes and cook time is 30 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 119 calories, 4.66g protein (16%), 20.91g carbs, 3.06g fat. Plus 4.8g 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 Sauce And Condiment. At 119 calories, it fits within typical PCOS meal plan targets for Sauce And Condiment. 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 6 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 Sauce And Condiment
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment