Bean Soup with Pasta - PCOS-Friendly Recipe
This Bean Soup with Pasta is a PCOS-friendly recipe with 196 calories, 8.87g protein, and 34.2g carbs per serving. Ready in 25 minutes. High in fiber (5.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 strips celery
- 1 small onion
- 1 clove garlic
- 1 tbsp olive oil
- 2 cups water
- 1/2 tbsp basil
- 1/4 tsp rosemary
- 1/4 tsp salt
- 0.12 tsp pepper
- 2 cups white beans
- 2 cups spinach
- 1 cup diced tomatoes
- 3 oz sea shell pasta
- 2 cups vegetable broth
Instructions
- Cook pasta according to package directions.
- Thinly slice carrots, and celery. Chop onion and mince garlic (or use garlic press).
- In large non-stick pan sauté the carrots, celery, onion and garlic in oil. Sauté until kind of tender, about 5 minutes.
- Stir in the water, broth, tomatoes, basil, rosemary, salt and pepper.
- Bring to a boil, reduce heat; cover and simmer 10 minutes.
- Drain pasta; stir into vegetable mixture.
- Add the beans; heat through. Stir in spinach, cook until spinach is wilted, about 2 minutes. Sprinkle with Parmesan cheese if desired.
- Tip: you can cook your own beans from dry ahead of time. It's not necessary but extra rinsing may aid in digestion.
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 Bean Soup with Pasta contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity 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
- 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Bean Soup with Pasta 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: Spinach, Basil.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Basil is an excellent st...
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Frequently Asked Questions
Yes, this Bean Soup with Pasta recipe is designed to be PCOS-friendly. At 196 calories per serving with 8.87g of protein, it supports balanced blood sugar and hormonal health. It also provides 5.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 5 minutes and cook time is 20 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 196 calories, 8.87g protein (18%), 34.2g carbs, 2.81g fat. Plus 5.8g 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 196 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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