Fresh Vegetable Barley - PCOS-Friendly Recipe

Servings: 4

Lunch

This Fresh Vegetable Barley is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Lia Huber Total cost: $5.83/Cost per serving: $1.46. Look for barley in bulk bins at natural food markets. Feta won't break the bank, and like other strong cheeses such as Parmesan, a little goes a long way.

Ingredients

1 teaspoon olive oil
3/4 cup chopped onion (about 1 small)
1 garlic clove, minced
3/4 cup uncooked pearl barley
1 3/4 cups Homemade Chicken Stock
1 1/2 cups chopped zucchini (about 1)
1 1/2 cups halved cherry tomatoes
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons crumbled feta cheese
Chopped fresh parsley (optional)

Instructions

Heat oil in a large saucepan over medium-high heat. Add onion and garlic; sauté 2 minutes. Add barley; cook 1 minute. Stir in Homemade Chicken Stock; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in zucchini, tomatoes, salt, and pepper; cover and cook 5 minutes. Ladle 1 cup barley mixture into each of 4 bowls. Top each serving with 1 1/2 teaspoons feta and parsley, if desired.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Barley.

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.

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.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Fresh Vegetable Barley good for PCOS?

Yes, this Fresh Vegetable Barley recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 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.

Comments

Cook Another PCOS-Friendly Lunch

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

Barley and Corn Salad with Basil Chive Dressing Lentil White Bean Pilaf Recipe Southwestern Barley Salad Recipe Stir-Fried Grains with Shrimp and Eggs Tomato, Beef and Barley Soup Coconut, Almond, and Goji Bars

Browse All Lunch Recipes