All-Vegetable Soup - PCOS-Friendly Recipe
This All-Vegetable Soup is a PCOS-friendly recipe with 32 calories, 1.64g protein, and 6.87g carbs per serving. Ready in 48 minutes. High in fiber (2.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 cloves garlic
- 1 medium onion, chopped
- 2 medium carrots, chopped
- 1 medium red bell pepper, diced
- 1 stalk medium celery, diced
- 2 small zucchini, diced
- 2 cups shredded cabbage
- 2 cups swiss chard, chopped
- 2 cups cauliflower, small florets
- 2 cups chopped broccoli, small florets
- 2 tsps fresh thyme, chopped
- 6 cups vegetable broth
- 2 tbsps fresh parsley, chopped
- 1/2 tsp table salt
- 1/4 tsp black pepper
- 1/2 fl oz lemon juice
Instructions
- Put garlic, vegetables, thyme and broth into a large soup pot.
- Cover and bring to a boil over high heat; reduce heat to low and simmer, partly covered, about 10 minutes.
- Stir in parsley (or chives); season to taste with salt, pepper and lemon juice (optional).
- Note: if you like thick soups, consider pureeing this recipe in the pot with an immersion blender. Many variations to this recipe, add or leave out vegetables to suit your taste. Save time by using frozen vegetables instead of fresh ones (though the texture of the soup might change a bit).
- Source: based on a Weight Watchers recipe.
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 All-Vegetable Soup contribute to your health goals:
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Cauliflower: Contains compounds that help balance estrogen levels
- Garlic: May help reduce cholesterol levels often 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, 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 All-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: Broccoli, Lemon.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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Frequently Asked Questions
Yes, this All-Vegetable Soup recipe is designed to be PCOS-friendly. At 32 calories per serving with 1.64g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 48 minutes total. Prep time is 35 minutes and cook time is 13 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 32 calories, 1.64g protein (21%), 6.87g carbs, 0.22g fat. Plus 2.1g 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 32 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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