This Spanish Recipe for PCOS - Spanish Lentil and Pumpkin Soup is a PCOS-friendly recipe with 300 calories, 15g protein, and 35g carbs per serving. Ready in 50 minutes. High in fiber (15g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Heat olive oil in a pot.
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Add onion and garlic, sauté until soft.
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Add cumin, stir for a minute.
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Add lentils, pumpkin, and vegetable broth.
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Bring to a boil, then reduce heat and simmer for 30 minutes.
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Season with salt and pepper.
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Serve hot.
Why this Spanish Recipe for PCOS - Spanish Lentil and Pumpkin Soup works for PCOS
This Spanish Recipe for PCOS - Spanish Lentil and Pumpkin 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 35g 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.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
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Frequently Asked Questions
Yes, this Spanish Recipe for PCOS - Spanish Lentil and Pumpkin 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 50 minutes total. Prep time is 10 minutes and cook time is 40 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 Dinner. At 300 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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