Roasted Vegetable Sauce - PCOS-Friendly Recipe
This Roasted Vegetable Sauce is a PCOS-friendly recipe with 80 calories, 1.46g protein, and 9.64g carbs per serving. Ready in 25 minutes. High in fiber (2.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/4 cup balsamic vinegar
- 1/2 large red onion
- 3 medium bell peppers
- 8 leaves basil
- 2 tbsps olive oil
- 6 cloves garlic
- 6 Roma tomatoes
Instructions
- Line a cookie sheet with tin foil and pre-heat the broiler in oven ((500 °F (260 °C) - or broil setting depending on oven).
- Cut Roma tomatoes in half lengthwise and set on cookie sheet skin side down. Split red bell peppers in half lengthwise, remove seeds, and set on cookie sheet skin side down. Remove skin from garlic cloves and slice off the hard end, but otherwise leave whole and scatter onto cookie sheet between other vegetables.
- Drizzle the veggies with the olive oil and season well with salt and pepper.
- Put the vegetables into oven and roast for approximately 10 minutes until darkened and the skins are wrinkled a bit. Garlic will appear browned.
- While vegetables are in the oven, section off red onion and place in a food processor.
- Once vegetables are out of the oven, add to the food processor (a bit at a time) and blend fully until a slightly chunky sauce develops. Scrape the olive oil from the roasted vegetables cookie sheet into the food processor, and add the balsamic vinegar and basil (8-10 leaves of fresh) to the processor as well. Blend fully.
- Serve sauce warm or cool with any number of dishes. You can also easily add other vegetables you have laying about like mushrooms, squash and carrots.
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 Roasted Vegetable Sauce 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
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels 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 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 Roasted Vegetable Sauce 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.
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Frequently Asked Questions
Yes, this Roasted Vegetable Sauce recipe is designed to be PCOS-friendly. At 80 calories per serving with 1.46g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 80 calories, 1.46g protein (7%), 9.64g carbs, 4.83g fat. Plus 2.2g 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 Side Dish. At 80 calories, it fits within typical PCOS meal plan targets for Side Dish. 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 6 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 Side Dish
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