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Dinner: PCOS-Friendly Middle Eastern Bowl
Grocery list: Quinoa, chickpeas, cucumber, tomato, red onion, parsley, olive oil, lemon. This recipe is low in GI, making it perfect for PCOS.
This PCOS-friendly Middle Eastern bowl is a perfect dinner option. It's packed with nutrients like fiber, protein, and healthy fats that are essential for managing PCOS. Quinoa and chickpeas are low in GI, helping to regulate blood sugar levels. The olive oil provides healthy monounsaturated fats, while the vegetables add a variety of vitamins and minerals. This recipe is easy to prepare, offering a sense of control and empowerment over your diet.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
This recipe includes superfoods such as:
Ingredients
1 cup quinoa (170g), 2 cups water (500ml), 1 cup chickpeas (200g), 1 medium cucumber (200g), 1 medium tomato (150g), 1/2 medium red onion (50g), 1/2 cup parsley (30g), 2 tbsp olive oil (30ml), 1 lemon (juiced), Salt and pepper to taste
Instructions
1. Rinse the quinoa under cold water. 2. Bring water to a boil in a medium saucepan. Stir in quinoa, reduce heat to low, cover and simmer for 15 minutes. 3. Allow quinoa to cool. 4. In a large bowl, combine quinoa, chickpeas, cucumber, tomato, onion, and parsley. 5. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. 6. Pour dressing over salad and mix well.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 18 g | ||
| Carbohydrate 45 g | ||
| Protein 25 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 3.00 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 4 mg | ||
| Calcium 80 mg | ||
| Monounsaturated Fat 10 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 2 g | ||
| Sodium 300 mg | ||
| Sugar 6 g | ||
| Potassium 600 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 7 g | ||
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