Lentil and Vegetable Soup - PCOS-Friendly Recipe
This Lentil and Vegetable Soup is a PCOS-friendly recipe with 117 calories, 6.59g protein, and 23.5g carbs per serving. Ready in 43 minutes. High in fiber (9.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 head medium cabbage
- 6 medium carrots
- 3 medium onions
- 6 small spring onions
- 1 medium green pepper
- 1 medium red pepper
- 3 medium whole tomatoes
- 5 stalks medium celery
- 2 chili peppers
- 1 dash pepper
- 1 dash salt
- 1 tbsp curry powder
- 10 cups water
- 1 cup lentils
Instructions
- Cut the vegetables into bite size pieces.
- Place in a large 12 pint pot and add enough cold water to cover.
- Bring to boil, then simmer uncovered for about 15 minutes. Cover and then simmer on low heat until vegetables are soft. About an hour and a half.
- Whilst the soup is simmering, cook the lentils according to the instructions on the packet.
- When the soup is almost done add the cooked lentils, and season to taste as required.
- Allow to cool, then keep in the refrigerator or freeze, whichever is more convenient.
- Sprinkle with fresh coriander just before serving.
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 Lentil and Vegetable Soup contribute to your health goals:
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
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 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 Lentil and Vegetable 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.
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 Lentil and Vegetable Soup recipe is designed to be PCOS-friendly. At 117 calories per serving with 6.59g of protein, it supports balanced blood sugar and hormonal health. It also provides 9.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 43 minutes total. Prep time is 28 minutes and cook time is 15 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 117 calories, 6.59g protein (23%), 23.5g carbs, 0.58g fat. Plus 9.2g 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 117 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 12 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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