This Spinach and Leek White Bean Soup with Ham is a PCOS-friendly recipe with 417 calories, 32.97g protein, and 53.93g carbs per serving. Ready in 23 minutes. High in fiber (9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
-
Heat olive oil in a large saucepan over medium heat.
-
Add the leeks and garlic. Sauté until tender.
-
Stir in the chicken broth, cannellini beans, turkey ham and cumin.
-
Bring to a boil, then reduce heat to low.
-
Stir in the couscous. Cover and simmer for 5 minutes.
-
Stir in spinach and season with salt and pepper.
-
Serve immediately.
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 Spinach and Leek White Bean Soup with Ham contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Spinach and Leek White Bean Soup with Ham 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.
Why this Spinach and Leek White Bean Soup with Ham works for PCOS
With 32.97g of protein per serving (about 32% of calories), this Spinach and Leek White Bean Soup with Ham sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
The 53.93g of carbohydrates here come paired with 9g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
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.
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 Spinach and Leek White Bean Soup with Ham recipe is designed to be PCOS-friendly. At 417 calories per serving with 32.97g of protein, it supports balanced blood sugar and hormonal health. It also provides 9g of fiber, which helps with insulin sensitivity.
This recipe takes about 23 minutes total. Prep time is 18 minutes and cook time is 5 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 417 calories, 32.97g protein (32%), 53.93g carbs, 7.69g fat. Plus 9g 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 417 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 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 Soup
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