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PCOS Hearty Soup - Tuscan White Bean and Kale Soup - PCOS-Friendly Recipe

PCOS Hearty Soup - Tuscan White Bean and Kale Soup
Prep: 10 min
Cook: 30 min
Servings: 2
Dinner

This PCOS Hearty Soup - Tuscan White Bean and Kale Soup is a PCOS-friendly recipe with 250 calories, 10g protein, and 35g carbs per serving. Ready in 40 minutes. High in fiber (10g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories
10g Protein
35g Carbs
7g Fat
Grocery list: Olive oil, onion, garlic, vegetable broth, white beans, kale, dried thyme, salt, and pepper. This soup has a low GI due to the high fiber content from the beans and kale.

Ingredients

  • 1 tbsp olive oil (15 ml)
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth (950 ml)
  • 2 cans white beans (30 oz or 850 g), drained and rinsed
  • 4 cups chopped kale (160 g)
  • 1 tsp dried thyme (1 g), Salt and pepper to taste

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, cook until soft.
  2. Add the vegetable broth, white beans, kale, and thyme. Season with salt and pepper.
  3. Bring to a boil, then reduce the heat and let it simmer for 20 minutes.
  4. Serve hot.
This PCOS-friendly soup is not only delicious but also packed with nutrients beneficial for PCOS management. The high fiber content from the beans and kale helps to regulate blood sugar levels, while the olive oil provides healthy monounsaturated fats. The kale is also a great source of vitamins A and C. This recipe is quick and easy, providing a sense of empowerment and control over your diet. Regularly updating your meal plan with recipes like this can provide variety and support in managing PCOS.

PCOS-Friendly Foods in This Recipe

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

Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.

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Frequently Asked Questions

Yes, this PCOS Hearty Soup - Tuscan White Bean and Kale Soup recipe is designed to be PCOS-friendly. At 250 calories per serving with 10g 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: 250 calories, 10g protein (16%), 35g carbs, 7g 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 Dinner. At 250 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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