Veggie Soup II - PCOS-Friendly Recipe
This Veggie Soup II is a PCOS-friendly recipe with 200 calories, 11.2g protein, and 32.13g carbs per serving. Ready in 35 minutes. High in fiber (9.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 1/2 cups diced tomatoes
- 1 1/4 cups diced tomatoes and green chilies
- 12 oz mushroom pieces and stems
- 1 3/4 cups whole kernel sweet corn
- 1 3/4 cups great northern beans
- 2 medium bell peppers
- 1 tbsp extra virgin olive oil
- 1 1/3 tsps chili seasoning mix
- 1 medium onion
Instructions
- Dice the onion and bell peppers and fry them in the olive oil in a large pot. Fry them until they're soft.
- Then put diced tomatoes, mushrooms, corn, beans (all undrained) and the chili seasoning into the pot with the onion and peppers.
- Stir all ingredients until bubbling and hot, then cover and let simmer on low heat for at least 30 minutes.
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 Veggie Soup II contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Veggie Soup II 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.
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Frequently Asked Questions
Yes, this Veggie Soup II recipe is designed to be PCOS-friendly. At 200 calories per serving with 11.2g of protein, it supports balanced blood sugar and hormonal health. It also provides 9.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 5 minutes and cook time is 30 minutes. It makes 5 servings, so you can meal prep for multiple days.
Per serving: 200 calories, 11.2g protein (22%), 32.13g carbs, 3.63g fat. Plus 9.9g 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 200 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 5 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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