Tempeh Ratatouille - PCOS-Friendly Recipe
This Tempeh Ratatouille is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 teaspoon extravirgin olive oil
- 8 ounces organic tempeh, cut into 1/2-inch cubes
- Cooking spray
- 1 cup finely chopped onion (about 1 large)
- 3/4 teaspoon kosher salt
- 1/4 teaspoon crushed red pepper
- 2 garlic cloves, minced
- 1/2 cup organic vegetable broth (such as Swanson Certified Organic)
- 1 cup yellow squash, cut into (1-inch) cubes (about 1/2 pound)
- 1 cup zucchini, cut into (1/2-inch) cubes (about 1/2 pound)
- 1 (8-ounce) package mushrooms, halved
- 1 cup halved cherry tomatoes
- 1/2 cup (1/2-inch) pieces red bell pepper (about 1/2 large pepper)
- 2 tablespoons chopped fresh basil
- 1 tablespoon chopped fresh flat-leaf parsley
- 1 teaspoon fresh lemon juice
Instructions
- Preheat oven to 500 °.
- Combine oil and tempeh in a baking pan coated with cooking spray, tossing to coat tempeh. Bake at 500 ° for 10 minutes or until tempeh is browned on the edges, stirring once.
- Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 3 minutes or until browned. Stir in salt, crushed red pepper, and garlic; sauté 30 seconds. Add broth; bring to a boil. Stir in tempeh, squash, zucchini, and mushrooms; simmer 5 minutes. Stir in tomatoes and bell pepper; simmer 5 minutes. Remove from heat; stir in basil, parsley, and juice.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Basil.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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Frequently Asked Questions
Yes, this Tempeh Ratatouille recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. 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 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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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