Mediterranean Vegetables with Chickpeas - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tbsp chili powder
- 1 tbsp cumin
- 1 tsp pepper
- 1/2 tsp cayenne pepper
- 2 tbsps olive oil
- 1 cup chicken broth
- 2 cups chopped carrot
- 2 stalks large celery
- 3 cloves garlic
- 1 cup sliced onion
- 1 cup chopped green peppers
- 1 can tomatoes
- 12 oz chickpeas (garbanzo beans)
Instructions
- Heat olive oil in a large skillet. Once oil is warm, add garlic and onions. Sauté for 2 minutes.
- Chop the celery stalks diagonally about 1/4" in width. Add the celery and carrots. Sauté for another 2 minutes.
- Add the peppers, a can of unsalted tomatoes, chicken broth (if you opt not to simmer the veggies with pieces of chicken added) and all of the spices to the mixture.
- If you want to add the chicken, now is the time. The veggies have to simmer for about 20 minutes until tender (or until the chicken is fully cooked).
- After the veggies are cooked to level of tenderness desired, remove from heat and add one can of drained chickpeas.
- Serve in a bowl.
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 Mediterranean Vegetables with Chickpeas contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- 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 Mediterranean Vegetables with Chickpeas 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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