Lentil & Chickpea Burgers - PCOS-Friendly Recipe
This Lentil & Chickpea Burgers is a PCOS-friendly recipe with 128 calories, 6.35g protein, and 14.04g carbs per serving. Ready in 50 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup red lentils
- 1 cup chickpeas
- 2/3 cup oat bran
- 1 cup rice and vermicelli rice bowl
- 2 tbsp tomato paste
- 1/4 tsp garlic powder
- 1/4 tsp cayenne pepper
- 2 cups chicken stock
- 7 eggs
- 1/4 cup spinach
- 1 medium onion
- 1/4 tsp paprika
- 2 cups water
- 1 1/2 cups carrot, grated
- 1/4 cup olive oil
Instructions
- Cook lentils in stock and water. Also place vermicelli in a bowl and cover with boiling water to soften.
- Finely chop onion and grate carrot. When lentils are cooked and slightly mushy put them and drained chickpeas in the food processor with all spices and tomato paste and blend til a smooth consistency.
- Transfer into a larger bowl and add all other ingredients including the eggs slightly beaten and the oat bran.
- Heat a non stick pan on the stove and heat a little olive oil. Cook spoonfuls of the mixture to make patties. Drain on some paper towel.
- Note: can be kept in the fridge for a few days or in the freezer for a few months.
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 & Chickpea Burgers contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- Oat: Supports steady blood sugar release, reducing insulin resistance
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 & Chickpea Burgers 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.
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.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Lentil & Chickpea Burgers recipe is designed to be PCOS-friendly. At 128 calories per serving with 6.35g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 20 minutes and cook time is 30 minutes. It makes 20 servings, so you can meal prep for multiple days.
Per serving: 128 calories, 6.35g protein (20%), 14.04g carbs, 5.47g fat. Plus 3g 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 128 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 20 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.
Comments
Register or log in to add a comment