Mediterranean Quinoa Bowl with Grilled Vegetables - PCOS-Friendly Recipe

Prep: 10 min

Cook: 25 min

Servings: 2

Lunch

This Mediterranean Quinoa Bowl with Grilled Vegetables is a PCOS-friendly recipe with 450 calories, 15g protein, and 60g carbs per serving. Ready in 35 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories

15g Protein

60g Carbs

18g Fat

This Mediterranean Quinoa Bowl with Grilled Vegetables is a delicious and nutritious meal that is easy to prepare. The grocery list includes quinoa, zucchini, bell pepper, red onion, olive oil, lemon, salt, pepper, feta cheese and parsley. The quinoa has a low Glycemic Index (GI) of 53, which is beneficial for managing PCOS.

Ingredients

1 cup of quinoa (170g)
2 cups of water (480ml)
1 zucchini (200g)
1 bell pepper (150g)
1 red onion (150g)
2 tablespoons of olive oil (30ml)
1 lemon (60g), Salt to taste, Pepper to taste
1/2 cup of feta cheese (75g)
1/4 cup of chopped fresh parsley (15g)

Instructions

Rinse the quinoa under cold water.
In a saucepan, bring water to a boil. Add the quinoa, reduce heat to low, cover and simmer until quinoa is tender and water has been absorbed, about 15 minutes.
While quinoa is cooking, cut the vegetables into thin slices.
Heat the olive oil in a grill pan over medium heat. Add the vegetables and grill until tender, about 10 minutes.
Season the vegetables with salt, pepper and lemon juice.
Divide the cooked quinoa among two bowls. Top with grilled vegetables, feta cheese and parsley.

This Mediterranean Quinoa Bowl with Grilled Vegetables is a PCOS-friendly recipe that is rich in fiber, protein and healthy fats. The quinoa is a great source of protein and has a low GI, which can help regulate blood sugar levels. The grilled vegetables provide a variety of vitamins and minerals, including vitamin C and potassium. The olive oil is a good source of monounsaturated fats, which can help reduce inflammation. The feta cheese adds a touch of calcium. This recipe is designed to provide a balance of nutrients to support hormonal balance and overall health in PCOS.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Quinoa, Lemon.

Quinoa is a highly nutritious grain that is particularly beneficial for individuals with PCOS. This gluten-free grain is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. This makes quinoa an excellent choice for those looking to maintain muscle mass and support overall body functions. But what makes quinoa stand out for PCOS management? One of the key benefits of quinoa is its high magnesium content. Magnesium plays a vital role in regulating...

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Frequently Asked Questions

Is Mediterranean Quinoa Bowl with Grilled Vegetables good for PCOS?

Yes, this Mediterranean Quinoa Bowl with Grilled Vegetables recipe is designed to be PCOS-friendly. At 450 calories per serving with 15g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.

How long does it take to make Mediterranean Quinoa Bowl with Grilled Vegetables?

This recipe takes about 35 minutes total. Prep time is 10 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 450 calories, 15g protein (13%), 60g carbs, 18g fat. Plus 7g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. At 450 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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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