Spicy Vegan Lentil Soup with Onions - PCOS-Friendly Recipe
This Spicy Vegan Lentil Soup with Onions is a PCOS-friendly recipe with 215 calories, 13.61g protein, and 35.3g carbs per serving. Ready in 55 minutes. High in fiber (16g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp salt
- 1/4 cup tomato paste
- 1 tbsp cumin
- 1 tbsp curry powder
- 1 tbsp cayenne pepper
- 1 tbsp peanut oil
- 3 cloves garlic
- 1 large white onion
- 3 red hot chili peppers
- 2 cups lentils
Instructions
- In a stock pot, heat oil over medium heat.
- Sauté chopped onion and habanero peppers until onion is soft (about 5 minutes).
- Add minced garlic and sauté until fragrant (about 1 minute).
- Add 8 cups of water, spices, and tomato paste. Bring to a boil. Spice measurements are approximate, so adjust to taste.
- Add lentils, reduce heat and simmer 45 minutes or until lentils are soft.
- Serve garnished with fresh cilantro, scallions, kefir, sour cream or cheese.
- Note: pictured with fresh cilantro, kefir and marble rye toast - not included in calorie total.
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 Spicy Vegan Lentil Soup with Onions contribute to your health goals:
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Garlic: May help reduce cholesterol levels often elevated 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 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 Spicy Vegan Lentil Soup with Onions 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.
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Frequently Asked Questions
Yes, this Spicy Vegan Lentil Soup with Onions recipe is designed to be PCOS-friendly. At 215 calories per serving with 13.61g of protein, it supports balanced blood sugar and hormonal health. It also provides 16g of fiber, which helps with insulin sensitivity.
This recipe takes about 55 minutes total. Prep time is 10 minutes and cook time is 45 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 215 calories, 13.61g protein (25%), 35.3g carbs, 2.72g fat. Plus 16g 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 215 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 8 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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