Red Bean and Pepper Chili - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 1/2 oz yogurt, low fat
- 1 dash pepper
- 1 dash salt
- 0.12 tsp olive oil spray
- 3 1/2 oz vegetable stock
- 1 tbsp sweet chili sauce
- 7 oz sweet corn
- 1 clove garlic, crushed
- 1 medium onion, thinly sliced
- 7 oz tomatoes, chopped
- 1/2 oz tomato puree (1 tbsp)
- 1 red hot chili, thinly sliced
- 1 small red pepper, sliced
- 15 oz red kidney beans
- 1 tsp sugar
- 2 oz rice
Instructions
- Spray a non-stick saucepan lightly with oil and when hot, tip in the onion, garlic and pepper.
- Cover and cook over medium heat for about 5 minutes, stirring occasionally, until softened and just beginning to turn golden brown.
- Stir in the beans, sweet corn (no need to drain), tomatoes, stock, chili sauce, tomato puree and sugar.
- Bring just to the boil, cover and simmer gently for about 5 minutes, stirring occasionally.
- Top with a spoonful of yogurt and red chili (optional).
- Serve with the boiled rice.
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 Red Bean and Pepper Chili 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
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in 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 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 Red Bean and Pepper Chili 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.
Stop Second-Guessing Every Meal
Get Your Personal Guide - $9Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment