Garden Minestrone - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Kathryn Conrad
Bursting with the goodness of seven vegetables.
Ingredients
- 2 teaspoons olive oil
- 1 cup chopped onion
- 2 teaspoons chopped fresh oregano
- 4 garlic cloves, minced
- 3 cups chopped yellow squash
- 3 cups chopped zucchini
- 1 cup chopped carrot
- 1 cup fresh corn kernels (about 2 ears)
- 4 cups chopped tomato, divided
- 3 (14-ounce) cans fat-free, less-sodium chicken broth, divided
- 1/2 cup uncooked ditalini pasta (very short tube-shaped macaroni)
- 1 (15.5-ounce) can Great Northern beans, rinsed and drained
- 1 (6-ounce) package fresh baby spinach
- 3/4 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 cup (4 ounces) grated Asiago cheese
- Coarsely ground black pepper (optional)
Instructions
- Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add oregano and garlic; sauté 1 minute. Stir in squash, zucchini, carrot, and corn; sauté 5 minutes or until vegetables are tender. Remove from heat.
- Place 3 cups tomato and 1 can broth in a blender; process until smooth. Add tomato mixture to pan; return pan to heat. Stir in remaining 1 cup tomato and remaining 2 cans broth; bring mixture to a boil. Reduce heat, and simmer 20 minutes.
- Add pasta and beans to pan; cook 10 minutes or until pasta is tender, stirring occasionally. Remove from heat. Stir in spinach, salt, and 1/2 teaspoon pepper. Ladle soup into individual bowls; top with cheese. Garnish with coarsely ground black pepper, if desired.
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.
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