This PCOS Vegan Brazilian Recipes: Lunch - Vegan Brazilian Soup is a PCOS-friendly recipe with 250 calories, 15g protein, and 30g carbs per serving. Ready in 75 minutes. High in fiber (15g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Soak the black beans overnight.
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In a large pot, sauté the onion and garlic in olive oil until soft.
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Add the carrot, bell pepper, and tomato and cook for a few minutes.
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Add the black beans and vegetable broth.
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Bring to a boil, then reduce heat and simmer for about 1 hour.
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Season with salt and pepper.
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Serve hot.
Why this PCOS Vegan Brazilian Recipes: Lunch - Vegan Brazilian Soup works for PCOS
This PCOS Vegan Brazilian Recipes: Lunch - Vegan Brazilian Soup delivers 15g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
The 30g of carbohydrates here come paired with 15g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this PCOS Vegan Brazilian Recipes: Lunch - Vegan Brazilian Soup that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
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Frequently Asked Questions
Yes, this PCOS Vegan Brazilian Recipes: Lunch - Vegan Brazilian Soup recipe is designed to be PCOS-friendly. At 250 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 75 minutes total. Prep time is 15 minutes and cook time is 60 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 250 calories, 15g protein (24%), 30g 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 250 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.
Cook Another PCOS-Friendly Lunch
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