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PCOS Veggie Soup - Minestrone Soup with Zucchini Noodles
PCOS-Friendly Dinner

PCOS Veggie Soup - Minestrone Soup with Zucchini Noodles

A hearty, low-GI, PCOS-friendly vegetable soup with zucchini noodles.

45 minutes
2 servings
220 cal / serving

This PCOS Veggie Soup - Minestrone Soup with Zucchini Noodles is a PCOS-friendly recipe with 220 calories, 12g protein, and 30g carbs per serving. Ready in 45 minutes. High in fiber (8g), which supports insulin sensitivity.

Nutrition per Serving

220 Calories
12g Protein
30g Carbs
7g Fat
Grocery list: olive oil, onion, garlic, carrots, bell pepper, zucchini, canned diced tomatoes, vegetable broth, canned kidney beans, dried basil, dried oregano, salt, pepper. The main ingredients have a low to medium GI, making this recipe ideal for PCOS management.
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Ingredients

Servings 2

Instructions

  1. Heat the olive oil in a large pot over medium heat.

  2. Add the onion, garlic, carrots, and bell pepper. Cook until vegetables are tender.

  3. Add the zucchini noodles, diced tomatoes, vegetable broth, kidney beans, basil, and oregano.

  4. Bring the soup to a boil, then reduce heat and let it simmer for 20 minutes.

  5. Season with salt and pepper before serving.

This PCOS-friendly Veggie Soup is packed with low-GI vegetables like zucchini, tomatoes, and bell peppers. The kidney beans add a good source of protein. The recipe is rich in fiber, which is beneficial for PCOS as it helps control blood sugar levels. The soup also contains essential nutrients like calcium, potassium, and vitamins A and C. The olive oil adds healthy monounsaturated fats. Enjoy this comforting, nutritious soup and take a step towards better PCOS management.

Why this PCOS Veggie Soup - Minestrone Soup with Zucchini Noodles works for PCOS

The 30g of carbohydrates here come paired with 8g 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 PCOS Veggie Soup - Minestrone Soup with Zucchini Noodles recipe is designed to be PCOS-friendly. At 220 calories per serving with 12g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.

This recipe takes about 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 220 calories, 12g protein (22%), 30g carbs, 7g fat. Plus 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 Dinner. At 220 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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