Chickpea Ragout - PCOS-Friendly Recipe
This Chickpea Ragout is a PCOS-friendly recipe with 166 calories, 6.26g protein, and 26.03g carbs per serving. Ready in 53 minutes. High in fiber (6.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps parmesan cheese, grated
- 1 tsp leaves dried oregano
- 1 g hot pepper flakes, pinch
- 1 dash salt
- 1 tbsp olive oil
- 2 cups cubed eggplant
- 2 cloves garlic, minced
- 1 medium onion, diced
- 1/4 cup fresh parsley
- 1 cup chopped zucchini
- 1 can tomatoes, diced
- 2 tbsps tomato paste
- 1 medium sweet red pepper, diced
- 1 cup chickpeas, drained and rinsed
Instructions
- Heat the olive oil over medium heat; fry eggplant, red pepper, onion, garlic, salt and hot pepper flakes, stirring occasionally, until tender, about 8 minutes.
- Stir in tomatoes, chickpeas and tomato paste; cover and simmer until thickened and vegetables are softened, about 15 minutes.
- Stir in parsley and grated parmesan (optional). Serve with polenta or with chicken.
- Note: recipe from "Canadian Living" magazine.
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 Chickpea Ragout contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- 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
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 Chickpea Ragout 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 Chickpea Ragout recipe is designed to be PCOS-friendly. At 166 calories per serving with 6.26g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 53 minutes total. Prep time is 30 minutes and cook time is 23 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 166 calories, 6.26g protein (15%), 26.03g carbs, 5.22g fat. Plus 6.5g 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 Dinner. At 166 calories, it fits within typical PCOS meal plan targets for Dinner. 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 4 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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