Vegetable Bean Stew - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 large vidalia onion
- 3 large carrots
- 2 stalks medium celery
- 8 small button mushrooms
- 8 small red potato, in skin
- 12 leaves fresh basil
- 3 cloves garlic
- 1 cup dry lentils
- 30 oz tomato sauce, canned
- 14 1/2 oz diced red tomatoes, canned
- 5 tbsps extra virgin olive oil
- 60 fl oz water
- 1 tbsp dried parsley
- 1 1/2 tsps ground cumin
- 2 tsps dried red pepper flakes
- 2 tsps fresh ground black pepper
- 0.12 cup cornstarch
- 0.12 cup granulated sugar
- 2 tbsps salt
Instructions
- Coarsely chop onion and mushrooms, mince the garlic. Set aside. Coarsely chop the celery, peel and chop the carrots, and wash (leave the skin on) and chop the red potatoes. Set aside.
- In a large frying pan over high flame, heat olive oil. Reduce flame to medium and sauté onions, garlic, and mushrooms with a bit of salt until onion becomes translucent, stirring occasionally. Do not burn the garlic!
- Add in parsley, ground cumin, red pepper flakes, and black pepper. Mix thoroughly and let cook for another 10 to 15 minutes covered stirring occasionally. Move pan off the burner and keep covered.
- In a large sauce pot, combine tomato sauce, diced tomatoes, salt and water. Place over high flame and bring to a rolling boil, stirring occasionally.
- Add the carrots, celery, red potatoes, lentils, basil and sugar to the sauce, along with the contents of the frying pan. Mix thoroughly.
- Reduce heat to medium/low and simmer covered for 2.5 hours stirring once every 15 to 20 minutes.
- Remove pot from heat and add cornstarch slowly while stirring to prevent clumping. Serve hot.
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 Vegetable Bean Stew contribute to your health goals:
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress 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 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 Vegetable Bean Stew 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: Basil.
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