Chickpeas in Tomato & Eggplant Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 5 large whole tomatoes
- 1 cup chickpeas
- 1 cup cubed eggplants
- 1 large onion
- 5 cloves garlic
- 1 tbsp olive oil
- 1 tsp salt
- 1 tsp pepper
Instructions
- Boil soaked chick peas in slightly salted water. Drain and cool when done.
- Peel garlic. Chop onions. Dice tomatoes and eggplant.
- Heat one tbsp of olive oil in a saucepan. Add garlic and cook till slightly brown. Add onions and cook till brown.
- Add tomatoes and sauté a while. Add eggplant and cook on medium heat. After two minutes cover the saucepan and cook for another 6 minutes. Open lid and add salt and pepper to taste. Cook till desired consistency of gravy.
- Add chickpeas and a little bit of water (about 6 tablespoons} Stir well and cook till water is dried up.
- Serve over brown rice.
- Note: you could use a dash of basil or any other herb you like.
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 Chickpeas in Tomato & Eggplant Sauce 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 Chickpeas in Tomato & Eggplant 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.
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