Easy Black Bean and Rice Bowl - PCOS-Friendly Recipe

Prep: 10 min

Cook: 20 min

Servings: 2

Dinner

This Easy Black Bean and Rice Bowl is a PCOS-friendly recipe with 450 calories, 15g protein, and 70g carbs per serving. Ready in 30 minutes. High in fiber (15g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories

15g Protein

70g Carbs

10g Fat

Grocery list: canned black beans, brown rice, red bell pepper, green bell pepper, onion, garlic, olive oil, cumin, paprika, salt, pepper, cilantro. The brown rice has a low GI, making it a good choice for those with PCOS.

Ingredients

1 cup of black beans (canned, drained)
1 cup of brown rice (cooked)
1 red bell pepper (chopped)
1 green bell pepper (chopped)
1 medium onion (chopped)
2 cloves of garlic (minced)
1 tablespoon of olive oil
1 teaspoon of cumin
1 teaspoon of paprika, Salt and pepper to taste, Fresh cilantro for garnish

Instructions

Heat the olive oil in a pan over medium heat.
Add the onion, red bell pepper, and green bell pepper to the pan and sauté until softened.
Add the garlic, cumin, and paprika to the pan and stir well.
Add the black beans to the pan and stir to combine.
Season with salt and pepper to taste.
Serve the black bean mixture over the cooked brown rice.
Garnish with fresh cilantro before serving.

This Easy Black Bean and Rice Bowl is a perfect meal for those with PCOS. It's packed with fiber and protein, which can help regulate blood sugar levels. The brown rice has a low GI, which is beneficial for those with PCOS. The black beans are a great source of iron and magnesium, which are important for hormone regulation. This meal is also vegan and vegetarian-friendly, offering a variety of nutrients without the need for animal products.

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Frequently Asked Questions

Is Easy Black Bean and Rice Bowl good for PCOS?

Yes, this Easy Black Bean and Rice Bowl 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 15g of fiber, which helps with insulin sensitivity.

How long does it take to make Easy Black Bean and Rice Bowl?

This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 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%), 70g carbs, 10g fat. Plus 15g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 450 calories, it fits within typical PCOS meal plan targets for Dinner. 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.

Comments

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