Ham and Bean Soup - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 (12-ounce) package variety dried seven-bean mix
- Cooking spray
- 1 cup chopped onion (1 medium)
- 4 cups fat-free, less-sodium chicken broth
- 3 garlic cloves, minced
- 1 cup chopped carrot (about 2)
- 1 cup chopped celery (3 ribs)
- 1 cup chopped green bell pepper
- 1 cup chopped red bell pepper
- 1/4 cup chopped fresh flat-leaf parsley
- 2 tablespoons chopped fresh basil
- 1 tablespoon chopped fresh oregano
- 1 tablespoon chopped fresh thyme
- 3/4 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1 smoked ham hock (about 4 ounces)
- 1 (14-ounce) can crushed tomatoes, undrained
- 1 bay leaf
- 1 tablespoon fresh lemon juice
Instructions
- Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain beans.
- Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and garlic to pan; sauté 3 minutes. Add beans, broth, and remaining ingredients except juice; bring to a boil. Cover, reduce heat, and simmer 2 1/2 hours. Remove ham hock from pan; cool slightly. Remove ham from bones; finely chop and return meat to pan. Discard bones, skin, and fat. Discard bay leaf. Stir in 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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