PCOS Meal Planner › Recipes

PCOS Low GI Brazilian Recipes: Lunch - Low GI Brazilian Soup - PCOS-Friendly Recipe

PCOS Low GI Brazilian Recipes: Lunch - Low GI Brazilian Soup
Prep: 15 min
Cook: 75 min
Servings: 2
Lunch

This PCOS Low GI Brazilian Recipes: Lunch - Low GI Brazilian Soup is a PCOS-friendly recipe with 300 calories, 15g protein, and 35g carbs per serving. Ready in 90 minutes. High in fiber (15g), which supports insulin sensitivity.

Nutrition per Serving

300 Calories
15g Protein
35g Carbs
10g Fat
Grocery list: black beans, onion, garlic, olive oil, salt, pepper, kale, tomatoes. This recipe is low in GI, with black beans having a GI of 30.

Ingredients

  • 1 cup of black beans (200g)
  • 2 cups of water (500ml)
  • 1 onion (150g)
  • 2 cloves of garlic (6g)
  • 1 tablespoon of olive oil (15ml)
  • 1 teaspoon of salt (5g)
  • 1 teaspoon of pepper (2g)
  • 2 cups of kale (130g)
  • 1 cup of diced tomatoes (200g)

Instructions

  1. Soak the black beans overnight.
  2. Dice the onion and garlic.
  3. In a pot, heat the olive oil and sauté the onion and garlic until golden.
  4. Add the beans, water, salt, and pepper.
  5. Bring to a boil, then reduce to a simmer for 1 hour.
  6. Add the kale and tomatoes, simmer for another 15 minutes.
  7. Serve hot.
This low GI Brazilian soup is a perfect lunch option for those with PCOS. The black beans are a great source of fiber and protein, helping to control blood sugar levels. The kale and tomatoes provide a variety of vitamins and minerals, including vitamin A and C. The olive oil provides healthy monounsaturated fats. This recipe is quick, easy, and customizable, providing a sense of empowerment and control over your diet.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Kale.

Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.

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.

1
Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals
2
Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule
3
Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in
Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Yes, this PCOS Low GI Brazilian Recipes: Lunch - Low GI Brazilian Soup recipe is designed to be PCOS-friendly. At 300 calories per serving with 15g of protein, it supports balanced blood sugar and hormonal health. It also provides 15g of fiber, which helps with insulin sensitivity.

This recipe takes about 90 minutes total. Prep time is 15 minutes and cook time is 75 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 300 calories, 15g protein (20%), 35g carbs, 10g fat. Plus 15g 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 Lunch. At 300 calories, it fits within typical PCOS meal plan targets for Lunch. 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 2 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.

Comments

Register or log in to add a comment

Cook Another PCOS-Friendly Lunch

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Liver Health: Mixed Bitter Greens Bowl PCOS Gut Support: Bitter Greens Soup PCOS-Supporting Kale and Dandelion Smoothie PCOS Gut Health: Brussels Sprouts with Bitter Greens PCOS-Friendly Beef Tallow Sautéed Kale and Mushrooms Thyroid Support: Sea Vegetable Power Bowl for PCOS
Browse All Lunch Recipes

Check the Ingredients

Want to know if a specific ingredient is good for PCOS? Check it instantly.

Open the PCOS Food Checker

PCOS Nutrition Guides

How to reduce inflammation if you have PCOS The Gut-PCOS Connection: How a Low GI Diet Can Support Digestive Health Best foods for PCOS-related leaky gut More PCOS Articles...

More PCOS-Friendly Recipes

Pear Crisp Country French Chicken and Rice Fried Green Tomatoes with Buttermilk-Feta Dressing Recipe | MyRecipes Senegalese Lemon Chicken Recipe | MyRecipes Honey-Mustard-Glazed Salmon Steaks Browse All Recipes...