Chickpea Ragout - PCOS-Friendly Recipe
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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