African Cuisine and PCOS: Traditional Benefits
Discover how African cuisine's traditional ingredients and cooking methods can support PCOS management through nutrient-rich foods and balanced meals.
Lunch: PCOS Bean Recipe - Pinto Bean Salad
This recipe includes pinto beans, tomatoes, onions, garlic, olive oil, and lemon juice. The beans are low GI, making them a great choice for those with PCOS.
This pinto bean salad is a great source of fiber and protein, which are essential for managing PCOS. The beans are low GI, meaning they won't spike your blood sugar levels. The olive oil provides healthy fats, while the tomatoes and lemon juice add a burst of flavor and vitamin C. Enjoy this salad for a light and nutritious lunch.
Prep Time: 15 mins
This recipe includes superfoods such as:
Ingredients
1 cup of pinto beans (cooked), 1 medium-sized tomato, 1/2 medium-sized onion, 1 clove of garlic, 1 tablespoon of olive oil, 1 tablespoon of lemon juice, Salt and pepper to taste
Instructions
1. Rinse and drain the pinto beans. 2. Dice the tomato and onion, and mince the garlic. 3. In a large bowl, combine the beans, tomato, onion, and garlic. 4. Drizzle with olive oil and lemon juice. 5. Season with salt and pepper. 6. Toss gently to combine. 7. Serve immediately, or refrigerate for an hour to let the flavors meld together.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 10 g | ||
| Carbohydrate 45 g | ||
| Protein 15 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 3 mg | ||
| Calcium 50 mg | ||
| Monounsaturated Fat 7 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 2 g | ||
| Sodium 200 mg | ||
| Sugar 4 g | ||
| Potassium 600 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 15 g | ||
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