Vegetarian Chili with Refried Beans - PCOS-Friendly Recipe
This Vegetarian Chili with Refried Beans is a PCOS-friendly recipe with 470 calories, 25.04g protein, and 83.44g carbs per serving. Ready in 52 minutes. High in fiber (24.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps olive oil
- 2 medium bermuda onions
- 6 stalks large celery
- 6 carrots
- 28 oz diced tomatoes
- 16 oz refried beans
- 19 oz red kidney beans
- 19 oz black beans
- 1 cup cherry tomatoes
- 1 large red bell pepper
- 1 large green pepper
- 39 g chili seasoning mix
Instructions
- Chop onions, with some celery and carrot and simmer in oil over low heat until well caramelized.
- Add can of refried beans and more heat. Stir well.
- Add canned tomatoes . Lower heat.
- Stir in one package Chili Seasoning Mix (like Old El Paso) cook slow over very low heat.
- Rinse beans (use two cans or more of Red Kidney, Small Mexican, Black Bean etc) wash well in strainer and add to chili.
- Cut up and stir in fresh vegetables, and more of the celery, carrots and whole cherry tomatoes.
- Note: you can use whatever vegetables you have on hand or find fresh in market.
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 Chili with Refried Beans contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- 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
- 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 Vegetarian Chili with Refried Beans 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Vegetarian Chili with Refried Beans recipe is designed to be PCOS-friendly. At 470 calories per serving with 25.04g of protein, it supports balanced blood sugar and hormonal health. It also provides 24.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 52 minutes total. Prep time is 27 minutes and cook time is 25 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 470 calories, 25.04g protein (21%), 83.44g carbs, 6.74g fat. Plus 24.7g 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 Dinner. At 470 calories, it fits within typical PCOS meal plan targets for Dinner. 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 8 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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