Yellow Split Pea & Kale Soup - PCOS-Friendly Recipe
This Yellow Split Pea & Kale Soup is a PCOS-friendly recipe with 187 calories, 10.1g protein, and 29.09g carbs per serving. Ready in 120 minutes. High in fiber (9.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 yukon gold potato
- 1 lb split pea
- 1 leek
- 1 large onion
- 6 cloves garlic
- 3 cups kale, chopped
- 1 oz bacon fat
- 8 oz ham hock
- 4 cups unsalted vegetable stock with bhut jolokia
- 2 tbsps cider vinegar
- 1/3 oz dried shrimp
- 2 tsps olive oil
- 1/2 cup barley
- 1 medium carrot
- 1 large celery stalk
- 4 cups water
- 1/2 oz dried maitake mushrooms
Instructions
- Dice vegetables and sweat in bacon fat (except kale). Add peas, barley and stock and bring back to simmer.
- In another pot, boil 4 cups water. Add hock, dried shrimp and maitake mushrooms. Simmer until hock starts falling apart. Reserve liquid and break down hock.
- Add hock stock and meat to peas. Simmer 1 hour.
- Puree half of the mixture in blender. Add back to pot. Add olive oil and vinegar. Simmer and add salt and seasonings to taste.
- Add some green onion, cilantro and Sriracha to garnish.
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 Yellow Split Pea & Kale Soup contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Kale: Contains antioxidants that help combat oxidative stress associated with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Yellow Split Pea & Kale 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: Barley, Kale.
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. Kale is an excellent source of calcium, which has an important role in egg maturation and fol...
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Frequently Asked Questions
Yes, this Yellow Split Pea & Kale Soup recipe is designed to be PCOS-friendly. At 187 calories per serving with 10.1g of protein, it supports balanced blood sugar and hormonal health. It also provides 9.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 120 minutes total. Prep time is 30 minutes and cook time is 90 minutes. It makes 15 servings, so you can meal prep for multiple days.
Per serving: 187 calories, 10.1g protein (22%), 29.09g carbs, 3.75g fat. Plus 9.3g 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 187 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 15 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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