Nuts and Seeds for PCOS: Complete Guide
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Lunch: Mediterranean Quinoa Bowl with Grilled Vegetables
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.
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.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
This recipe includes superfoods such as:
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
1. Rinse the quinoa under cold water. 2. 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. 3. While quinoa is cooking, cut the vegetables into thin slices. 4. Heat the olive oil in a grill pan over medium heat. Add the vegetables and grill until tender, about 10 minutes. 5. Season the vegetables with salt, pepper and lemon juice. 6. Divide the cooked quinoa among two bowls. Top with grilled vegetables, feta cheese and parsley.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 18 g | ||
| Carbohydrate 60 g | ||
| Protein 15 g | ||
| Omega 3 0.50 g | ||
| Chromium 20.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 4 mg | ||
| Calcium 200 mg | ||
| Cholesterol 25 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 6 g | ||
| Sodium 300 mg | ||
| Sugar 6 g | ||
| Potassium 600 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 7 g | ||
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