Japanese Soup with Tofu & Mushrooms - PCOS-Friendly Recipe
This Japanese Soup with Tofu & Mushrooms is a PCOS-friendly recipe with 132 calories, 13.82g protein, and 7.23g carbs per serving. Ready in 18 minutes. High in fiber (0.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 cups low sodium chicken broth
- 3 tsp liquid aminos
- 1/2 package medium firm tofu
- 1 tbsp white miso soybean paste
- 1 stalk fresh green onion
- 2 shiitake mushrooms
Instructions
- Slice mushrooms into thin slices, chop onion and cube tofu.
- In a medium saucepan, bring broth to boil; reduce heat to low, add mushrooms and cook for 3 minutes.
- In a small bowl, mix miso paste and liquid amino together.
- Stir mixture into broth along with tofu.
- Simmer 5 minutes, and serve topped with green onion.
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 Japanese Soup with Tofu & Mushrooms contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Tofu: May help modulate estrogen levels in women with 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). 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 Japanese Soup with Tofu & Mushrooms 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: Miso.
Miso is extremely nutrient-dense and believed to alkalinize the body and stop the effects of carcinogens in the system.
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Frequently Asked Questions
Yes, this Japanese Soup with Tofu & Mushrooms recipe is designed to be PCOS-friendly. At 132 calories per serving with 13.82g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 18 minutes total. Prep time is 10 minutes and cook time is 8 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 132 calories, 13.82g protein (42%), 7.23g carbs, 5.3g fat. Plus 0.6g 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 Appetizer. At 132 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 2 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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