A yummy vegetarian bean and barley soup with little fat.
This recipe includes superfoods such as:
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.
1 medium onion
2 cloves garlic
2 large carrots
4 stalks large celery
2 medium green summer squash
1/2 medium green pepper
1 can red tomatoes
1 cup canned black beans
1 cup cooked barley
2 tsps salt
2 tbsps black pepper
2 tbsps dried barley
2 tsps ground dried oregano
4 cups chicken stock
4 cups water
1. Chop onion, garlic, carrot, celery and green pepper into small pieces.
2. Add to a large pot (set on medium-low) and let cook for about 10 minutes, stirring to keep vegetables from sticking.
3. After about 10 minutes, add chopped green summer squash and tomatoes and continue cooking for about 10 minutes.
4. Add chicken stock, 2 cups of water, black beans, and half the spices to vegetable mix and continue cooking (uncovered) for about 20-25 minutes (until the vegetables are tender).
5. Add barley, remaining spices and remaining water and continue simmering for 10-15 minutes or until cooked to your liking!
Serving Size: 8
Amount Per ONE Serving | ||
---|---|---|
Calories 99 kcal | ||
Fat 0.58 g | ||
Carbohydrate 20.28 g | ||
Protein 4.58 g | ||
Iron 103 mg | ||
Calcium 61 mg | ||
Monounsaturated Fat 0.12 g | ||
Polyunsaturated Fat 0.25 g | ||
Saturated Fat 0.14 g | ||
Sodium 1200 mg | ||
Sugar 3.71 g | ||
Potassium 411 mg | ||
Vitamin A 534 mcg | ||
Vitamin C 285 mg | ||
Fiber 5 g |
Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:
Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.
Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.
PCOS Coach AI: Access our 24/7 AI PCOS Coach and Meal Planner for personalized guidance and support anytime you need it.