Yellow Split Pea & Kale Soup - PCOS-Friendly Recipe
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...
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment