Asparagus and Onion Soup - PCOS-Friendly Recipe
This Asparagus and Onion Soup is a PCOS-friendly recipe with 131 calories, 10.08g protein, and 13.87g carbs per serving. Ready in 40 minutes. High in fiber (3.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp olive oil
- 1 medium red onion
- 30 oz asparagus
- 2 cloves garlic
- 30 oz chicken broth
- 1/2 cup soy milk
- 1 tbsp leaves tarragon
- 1 tsp salt
- 1 tbsp pepper
Instructions
- In a large pot for 3-5 minutes sauté the red onion or leek (if you prefer) with olive oil.
- Add asparagus (used canned because it cooks faster and doesn't get stringy in the soup), chicken broth, garlic, tarragon, salt and pepper (to taste).
- Cook for 15 minutes and stir (a few times).
- Blend soup in a blender or with a hand mixer till smooth.
- Return to pot and add soy milk (or any milk you prefer but soy milk will make it creamier without adding cream). .
- Cook till hot and serve.
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 Asparagus and Onion Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
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 Asparagus and Onion Soup 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: Asparagus.
Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...
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Frequently Asked Questions
Yes, this Asparagus and Onion Soup recipe is designed to be PCOS-friendly. At 131 calories per serving with 10.08g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 131 calories, 10.08g protein (31%), 13.87g carbs, 5.74g fat. Plus 3.4g 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 Soup. At 131 calories, it fits within typical PCOS meal plan targets for Soup. 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 4 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 Soup
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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