This PCOS Ayurvedic Kitchari Bowl - Mung Bean and Cauliflower Rice Kitchari is a PCOS-friendly recipe with 350 calories, 15g protein, and 45g carbs per serving. Ready in 60 minutes. High in fiber (15g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Rinse mung beans and soak for at least 30 minutes.
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Grate cauliflower to make cauliflower rice.
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Heat ghee in a pot, add cumin seeds, turmeric, coriander, and fennel seeds.
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Add mung beans and stir for a few minutes.
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Add water and bring to a boil.
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Reduce heat, cover the pot, and simmer for 30 minutes.
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Add cauliflower rice and salt, cook for another 10 minutes.
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Serve hot.
Why this PCOS Ayurvedic Kitchari Bowl - Mung Bean and Cauliflower Rice Kitchari works for PCOS
This PCOS Ayurvedic Kitchari Bowl - Mung Bean and Cauliflower Rice Kitchari 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 45g 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.
At 300mg of sodium per serving, this PCOS Ayurvedic Kitchari Bowl - Mung Bean and Cauliflower Rice Kitchari fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this PCOS Ayurvedic Kitchari Bowl - Mung Bean and Cauliflower Rice Kitchari recipe is designed to be PCOS-friendly. At 350 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 60 minutes total. Prep time is 15 minutes and cook time is 45 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 15g protein (17%), 45g 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 350 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.
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