This Four Bean Soup is a PCOS-friendly recipe with 635 calories, 52.53g protein, and 87.12g carbs per serving. Ready in 40 minutes. High in fiber (21.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Cook ham and celery until done. Add all other ingredients and simmer for at least 20 minutes.
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Makes 6 servings of 1 1/2 cups each.
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Note: if available use low fat or fat free chicken broth.
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 Four Bean Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Black bean: Support blood sugar control and provide sustained energy
- Tomato: Antioxidants help combat oxidative stress elevated 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). 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 Four Bean 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.
Why this Four Bean Soup works for PCOS
With 52.53g of protein per serving (about 33% of calories), this Four Bean Soup sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
The 87.12g of carbohydrates here come paired with 21.5g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Four Bean Soup recipe is designed to be PCOS-friendly. At 635 calories per serving with 52.53g of protein, it supports balanced blood sugar and hormonal health. It also provides 21.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 20 minutes and cook time is 20 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 635 calories, 52.53g protein (33%), 87.12g carbs, 9.2g fat. Plus 21.5g 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 635 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 6 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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