Vegetarian Pasta with Tofu - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 large yellow onion
- 14 oz firm tofu
- 8 oz mushrooms
- 25 oz marinara pasta sauce
- 12 oz whole kernel yellow corn
- 1 tbsp olive oil
- 1/2 large zucchini
- 1/2 tsp salt
- 2 tsps ground dried basil
- 3 cloves garlic
- 2 2/3 cups enriched wheat semolina pasta
Instructions
- Once you bring some water to boil, add the pasta. (I generally don't add any salt here - only to the sauce, which is cooked separately.)
- While waiting for the water to boil, get started on the sauce. Heat up the oil in a pan, and add the chopped onions. When they get golden in color, add an entire block of firm tofu - don't chop it but crumble it finely instead (that way it will mix well when you add the pasta). At this point also add the salt, basil, and any other spices and herbs you wish.
- Turn the heat down and let the tofu cook with the onions and spices for awhile. Meanwhile, chop the mushrooms and grate the zucchini. They go in next. Stir well.
- You can add the canned yellow corn at any time. Keep an eye on the zucchini and the mushrooms though - they need to be well cooked. When they look about done, add the tomato sauce. Stir well.
- Since the heat should be turned pretty low the entire time, it will take awhile for the sauce to come to a boil. When it does, you can turn the heat off. The sauce is ready.
- Don't forget to add the garlic at this point - don't cook that if you want to get the best of its healthy properties and flavor.
- Finally, when the pasta is done cooking, strain it, and place it back in the pot. Add the ready sauce, and mix it all thoroughly.
- Serve immediately with freshly grated parmesan cheese and black pepper. Enjoy!
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 Vegetarian Pasta with Tofu contribute to your health goals:
- Tofu: May help modulate estrogen levels in women 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
- 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 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 Vegetarian Pasta with Tofu 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