Beef and Vegetable Stew - PCOS-Friendly Recipe
This Beef and Vegetable Stew is a PCOS-friendly recipe with 344 calories, 19.31g protein, and 40.76g carbs per serving. Ready in 168 minutes. High in fiber (6.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tsp ground dried thyme
- 1 tbsp vegetable oil
- 2 cans beef broth
- 4 large carrots, shaved and cut into chunks
- 2 cloves garlic, peeled and minced
- 3/4 lb mushrooms, quartered
- 1 medium onion, peeled and coarsely chopped
- 1 lb parsnips, peeled and cut into chunks
- 1/2 lb baby red potatoes, quartered
- 1/4 cup tomato paste
- 1 lb turnips, peeled and quartered
- 24 fl oz dry red wine
- 1 cup all purpose flour
- 1 lb lean beef round, boneless
Instructions
- Trim the beef of all visible fat and cut into 1" cubes. Place the beef in a large bowl. Sprinkle the beef with the flour, turning to coat.
- Warm the oil in a large non-stick pot over medium-high heat.
- Working in batches, add the beef and cook, turning consistently for 3 to 5 minutes, until lightly browned. Remove with a slotted spoon and place in a bowl. Pat with paper towels to remove excess fat.
- Add the onion and garlic to the pot. Cook, stirring frequently, for 6 to 7 minutes, or until the onion is tender.
- Stir in the wine, beef broth, tomato paste, and thyme. Using a wooden spoon, scrape up any browned bits from the bottom of the pot. Bring to a boil.
- Return the beef to the pot. Partially cover and simmer for 1 hour, or until the beef is tender.
- Add the turnips, potatoes, carrots, and parsnips and simmer for 30 minutes. Add the mushrooms and simmer for 20 minutes. Season to taste.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Beef and Vegetable Stew contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Beef and Vegetable Stew can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Beef and Vegetable Stew recipe is designed to be PCOS-friendly. At 344 calories per serving with 19.31g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 168 minutes total. Prep time is 28 minutes and cook time is 140 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 344 calories, 19.31g protein (22%), 40.76g carbs, 5.13g fat. Plus 6.8g 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 Soup. At 344 calories, it fits within typical PCOS meal plan targets for Soup. 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 8 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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