Spicy Vegan Lentil Soup with Onions - PCOS-Friendly Recipe
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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