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Lunch: PCOS Lunch Ideas - Quinoa and Roasted Veggie Bowl
This recipe includes quinoa, a low-GI food, and a variety of vegetables. Grocery list: quinoa, bell pepper, zucchini, red onion, garlic, olive oil, lemon, parsley.
This Quinoa and Roasted Veggie Bowl is a perfect lunch option for those with PCOS. Quinoa is a low-GI food that helps control blood sugar levels. The vegetables provide fiber, vitamins, and minerals essential for PCOS management. The olive oil adds healthy fats. This meal is easy to prepare, customizable, and can bring a sense of control and optimism in managing PCOS through diet.
Prep Time: 10 mins
Cook Time: 35 mins
Total Time: 45 mins
This recipe includes superfoods such as:
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1 cup quinoa (170g), 2 cups water (480ml), 1 bell pepper, 1 zucchini, 1 red onion, 2 cloves garlic, 2 tablespoons olive oil (30ml), Salt and pepper to taste, 1 tablespoon lemon juice (15ml), 1/2 cup chopped fresh parsley (30g)
Instructions
1. Preheat oven to 400F (200C). 2. Chop the vegetables and toss with olive oil, salt, and pepper. 3. Roast the vegetables for 20 minutes. 4. While the vegetables are roasting, rinse the quinoa under cold water. 5. Bring 2 cups of water to a boil, add the quinoa, reduce heat to low, cover and simmer for 15 minutes. 6. Fluff the quinoa with a fork and let it cool. 7. Mix the roasted vegetables, quinoa, lemon juice, and parsley. 8. Serve warm or cold.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 15 g | ||
| Carbohydrate 60 g | ||
| Protein 18 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 150.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 80 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 2 g | ||
| Sodium 200 mg | ||
| Sugar 6 g | ||
| Potassium 800 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 10 g | ||
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