Mediterranean Diet Adaptations for PCOS Management
Learn how to customize the Mediterranean diet for PCOS management with specific adaptations that address insulin resistance, inflammation, and hormone balance.
Dinner: PCOS-Friendly Instant Pot Lentil Soup
Grocery list: Lentils, Onion, Carrots, Celery, Vegetable Broth, Cumin, Turmeric, Salt, Pepper, Olive Oil, Garlic, Bay Leaf. Lentils have a low GI, making them a good choice for PCOS.
This PCOS-friendly lentil soup is not only delicious but also packed with nutrients beneficial for managing PCOS. Lentils are a great source of fiber and protein, helping to control blood sugar levels. The added vegetables provide essential vitamins and minerals. Turmeric and cumin add flavor and have anti-inflammatory properties. This recipe is a quick and easy way to make a comforting meal that supports your health and wellbeing.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
This recipe includes superfoods such as:
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1 cup lentils (200g), 1 onion (150g), 2 carrots (200g), 2 celery stalks (80g), 4 cups vegetable broth (1L), 1 tsp cumin (2g), 1/2 tsp turmeric (1g), Salt and pepper to taste, 2 tbsp olive oil (30ml), 2 cloves garlic (6g), 1 bay leaf
Instructions
1. Rinse lentils under cold water. 2. Turn on the Instant Pot and select the 'Sauté' function. 3. Add olive oil, chopped onion, carrots, and celery. Sauté until vegetables are softened. 4. Add garlic, cumin, turmeric, and stir for a minute. 5. Add lentils, vegetable broth, bay leaf, salt, and pepper. 6. Close the lid and set the Instant Pot to 'Manual' for 15 minutes. 7. Once done, let it release pressure naturally. 8. Remove the bay leaf before serving.
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Get it now →Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 10 g | ||
| Carbohydrate 45 g | ||
| Protein 18 g | ||
| Omega 3 0.30 g | ||
| Chromium 15.00 mg | ||
| Zinc 2.50 mg | ||
| Magnesium 80.00 mg | ||
| B Vitamins 0.40 mg | ||
| Iron 6 mg | ||
| Calcium 50 mg | ||
| Monounsaturated Fat 7 g | ||
| Polyunsaturated Fat 1 g | ||
| Saturated Fat 1.5 g | ||
| Sodium 700 mg | ||
| Sugar 7 g | ||
| Potassium 730 mg | ||
| Vitamin A 11000 mcg | ||
| Vitamin C 12 mg | ||
| Fiber 15 g | ||
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