Spicy Chickpea Chole - PCOS-Friendly Recipe
This Spicy Chickpea Chole is a PCOS-friendly recipe with 244 calories, 11.31g protein, and 39.86g carbs per serving. Ready in 47 minutes. High in fiber (10.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tsp crumbled bay leaves
- 3 g cloves
- 1/2 tbsp cumin seeds
- 1/2 tbsp black pepper
- 1 tsp turmeric
- 1 tbsp basil
- 1 dash salt
- 2 tsps olive oil
- 1/2 lemon yields lemon juice
- 1 tsp garlic
- 1/2 cup chopped onion
- 1 cup chopped or sliced tomato
- 3 green chilli
- 1 cup chickpeas
Instructions
- If using dried chickpeas, clean and soak overnight in warm water. Next morning rinse and add boiling water to saucepan and add chickpeas. Boil for an hour until finger soft, drain and leave aside.
- In another saucepan heat oil, add seed spices and allow to sizzle.
- Add onion and sauté lightly, add remaining spices, tomato and peppers and cook for 5-6 minutes.
- Add chickpeas, stir and simmer for 6-8 minutes.
- Add garnish (fresh cilantro or coriander) and serve warm with whole wheat chapatti's or brown basmati rice.
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 Spicy Chickpea Chole contribute to your health goals:
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Turmeric: Research suggests curcumin may improve insulin resistance in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Spicy Chickpea Chole 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: 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.
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 Spicy Chickpea Chole recipe is designed to be PCOS-friendly. At 244 calories per serving with 11.31g of protein, it supports balanced blood sugar and hormonal health. It also provides 10.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 47 minutes total. Prep time is 33 minutes and cook time is 14 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 244 calories, 11.31g protein (19%), 39.86g carbs, 5.86g fat. Plus 10.8g 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 244 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 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 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