Chickpeas in Tomato & Eggplant Sauce - PCOS-Friendly Recipe
This Chickpeas in Tomato & Eggplant Sauce is a PCOS-friendly recipe with 374 calories, 16.67g protein, and 61.04g carbs per serving. Ready in 35 minutes. High in fiber (17.2g), which supports insulin sensitivity.
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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Frequently Asked Questions
Yes, this Chickpeas in Tomato & Eggplant Sauce recipe is designed to be PCOS-friendly. At 374 calories per serving with 16.67g of protein, it supports balanced blood sugar and hormonal health. It also provides 17.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 29 minutes and cook time is 6 minutes. It makes 3 servings, so you can meal prep for multiple days.
Per serving: 374 calories, 16.67g protein (18%), 61.04g carbs, 9.28g fat. Plus 17.2g 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 Dinner. At 374 calories, it fits within typical PCOS meal plan targets for Dinner. 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 3 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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