Bean and Mushroom Casserole - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 1/2 cups shredded cheddar cheese
- 1/4 tsp black pepper
- 2 tbsps fresh basil
- 1/4 tsp salt
- 1 tbsp cider vinegar
- 2 tbsps olive oil
- 1 large carrot, chopped
- 1 clove garlic, chopped
- 2 cups pieces or slices mushrooms
- 1 large onion, chopped
- 1 large potato, cubed
- 1 cup pumpkin, diced
- 1 large zucchini, sliced
- 2 cups chopped or sliced tomatoes, peeled
- 1 tbsp tomato paste
- 1/3 cup water
- 2 cups red kidney beans (cooked)
- 1 tbsp tamari
- 4 oz corn chips
Instructions
- Heat oil in oven-proof casserole and sauté onions and garlic until soft.
- Add carrot and potato and stir-fry 1-2 minutes.
- Add pumpkin cubes, tomatoes, tomato paste and water, cover pan and simmer until vegetables are soft – 10 minutes.
- Add mushrooms, zucchini, kidney beans, vinegar, tamari, basil and salt and pepper.
- Simmer for a few minutes, then spread with half the corn chips, the cheese and the rest of the chips.
- Bake at 375 °F (190 °C) for 25 minutes.
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 Bean and Mushroom Casserole 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
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- 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 Bean and Mushroom Casserole 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.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not 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