Wheat Berry Salad with Beans - PCOS-Friendly Recipe
This Wheat Berry Salad with Beans is a PCOS-friendly recipe with 125 calories, 5.05g protein, and 20.72g carbs per serving. Ready in 10 minutes. High in fiber (4.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup wheat berries
- 1 cup kidney beans
- 1/2 cucumber
- 3 large green onions
- 1/4 cup dried cranberries
- 1/2 cup sunflower seeds
- 1/2 cup lemon juice
- 1 tbsp grapeseed oil
- 1 tbsp balsamic vinegar
- 1/4 cup cilantro
- 1 cup chopped red pepper
- 1 cup parsley
- 3 tbsps fresh mint
- 1 tbsp salt
- 1 tbsp pepper
Instructions
- Chop vegetables into little squares.
- Chop spices coarsely.
- Mix all together. Yummy!
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 Wheat Berry Salad with Beans contribute to your health goals:
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
- 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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Wheat Berry Salad with Beans 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: Sunflower Seeds, Lemon, Cranberries.
Sunflower seeds are an excellent food for PCOS as they are packed with vitamin B2 (riboflavin) and vitamin B6 (pyridoxine). Just one cup of sunflower seeds provides 30% of the recommended daily intake for vitamin B6. Sunflower seeds are also loaded with two other important of PCOS busting minerals: zinc and magnesium. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They...
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Frequently Asked Questions
Yes, this Wheat Berry Salad with Beans recipe is designed to be PCOS-friendly. At 125 calories per serving with 5.05g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 10 minutes total. Prep time is 10 minutes. It makes 16 servings, so you can meal prep for multiple days.
Per serving: 125 calories, 5.05g protein (16%), 20.72g carbs, 3.33g fat. Plus 4.1g 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 125 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 16 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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