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PCOS Peruvian Recipes: Lunch - Peruvian Soup with Whole Wheat Bread - PCOS-Friendly Recipe

PCOS Peruvian Recipes: Lunch - Peruvian Soup with Whole Wheat Bread
Prep: 10 min
Cook: 30 min
Servings: 2
Lunch

This PCOS Peruvian Recipes: Lunch - Peruvian Soup with Whole Wheat Bread is a PCOS-friendly recipe with 450 calories, 30g protein, and 45g carbs per serving. Ready in 40 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories
30g Protein
45g Carbs
15g Fat
This recipe includes a grocery list of chicken, quinoa, vegetable broth, onion, garlic, bell pepper, tomato, olive oil, and whole wheat bread. The quinoa and whole wheat bread have a low Glycemic Index (GI), which is beneficial for managing PCOS.

Ingredients

  • 1 cup of chopped chicken breast (200g)
  • 1 cup of quinoa (170g)
  • 2 cups of vegetable broth (500ml)
  • 1 diced onion (150g)
  • 2 cloves of garlic
  • 1 diced bell pepper (150g)
  • 1 diced tomato (150g)
  • 1 tsp of olive oil (5ml)
  • 2 slices of whole wheat bread (70g), salt and pepper to taste

Instructions

  1. In a pot, heat the olive oil over medium heat.
  2. Add the onion, garlic, bell pepper, and tomato, and sauté until the onion is translucent.
  3. Add the chicken and cook until it's no longer pink.
  4. Add the quinoa and vegetable broth, bring to a boil, then reduce the heat and simmer for 20 minutes.
  5. Season with salt and pepper.
  6. Serve the soup with a slice of whole wheat bread on the side.
This Peruvian soup is a balanced meal that is rich in protein from the chicken and quinoa, and high in fiber from the vegetables and whole wheat bread. These nutrients are essential for managing PCOS, as they help to regulate blood sugar levels and promote satiety. The recipe is also low in saturated fat, which can help to reduce inflammation associated with PCOS. The quinoa and whole wheat bread have a low Glycemic Index (GI), which means they have a slower impact on blood sugar levels, reducing insulin spikes and helping to manage PCOS symptoms.

PCOS-Friendly Foods in This Recipe

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

Quinoa is a highly nutritious grain that is particularly beneficial for individuals with PCOS. This gluten-free grain is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes quinoa an excellent choice for those looking to maintain muscle mass and support overall body functions. But what makes quinoa stand out for PCOS management? One of the key benefits of quinoa is its high magnesium content. Magnesium plays a vital role in regulating...

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Frequently Asked Questions

Yes, this PCOS Peruvian Recipes: Lunch - Peruvian Soup with Whole Wheat Bread recipe is designed to be PCOS-friendly. At 450 calories per serving with 30g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.

This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 450 calories, 30g protein (27%), 45g carbs, 15g fat. Plus 10g 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 450 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.

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