Spicy Tortilla Bean Soup - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 4 cloves garlic, diced
- 2 (7 ounce) cans chipotle peppers in adobo sauce
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 2 quarts vegetable broth
- 2 (15 ounce) cans pinto beans, drained
- 2 (15 ounce) cans garbanzo beans, drained
- 2 (15 ounce) cans black beans, drained
- 2 (14.5 ounce) cans diced spicy tomatoes
- 2 (15.25 ounce) cans whole kernel corn, drained
- 1 tablespoon ground cinnamon
- 1 pinch cayenne pepper, or more to taste
- salt and ground black pepper to taste
Instructions
- Heat olive oil in a pot over medium heat; saute onion and garlic until onion is transparent, about 10 minutes. Add chipotle peppers; cook and stir until fragrant, about 1 minute. Add chili powder and cumin; cook and stir until mixture is heated through, about 5 more minutes.
- Stir broth, pinto beans, garbanzo beans, and black beans into onion mixture; bring to a boil. Add tomatoes, reduce heat, and simmer until soup is heated through and flavors have blended, about 20 minutes. Add corn and cinnamon; cook, stirring occasionally, for 15 more minutes. Season with cayenne pepper, salt, and black pepper.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).
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