Quinoa Tabbouleh Salad with Chickpeas and Herbs - PCOS-Friendly Recipe

Prep: 15 min

Cook: 15 min

Servings: 2

Lunch

This Quinoa Tabbouleh Salad with Chickpeas and Herbs is a PCOS-friendly recipe with 350 calories, 12g protein, and 45g carbs per serving. Ready in 30 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

12g Protein

45g Carbs

15g Fat

This recipe includes quinoa, chickpeas, fresh herbs, and vegetables, all of which are low on the Glycemic Index (GI), making it ideal for those with PCOS. Grocery list: Quinoa, canned chickpeas, fresh parsley, fresh mint, tomatoes, cucumber, olive oil, lemons, salt, pepper.

Ingredients

1 cup quinoa (170g)
2 cups water (480ml)
1 can chickpeas (15oz/425g)
1 cup fresh parsley (60g)
1/2 cup fresh mint (25g)
2 medium tomatoes (300g)
1 cucumber (300g)
1/4 cup olive oil (60ml), Juice of 2 lemons, Salt and pepper to taste

Instructions

Rinse the quinoa under cold water.
In a medium saucepan, bring water to a boil. Add the quinoa, reduce heat to low, cover and simmer until quinoa is tender and the water has been absorbed, about 15 minutes. Let cool.
In a large bowl, combine the chickpeas, parsley, mint, tomatoes, and cucumber. Add the cooled quinoa.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to coat.
Serve immediately, or refrigerate for up to 2 days.

This Quinoa Tabbouleh Salad with Chickpeas and Herbs is a PCOS-friendly recipe that helps manage insulin levels due to its low GI ingredients. Quinoa is a great source of protein and fiber, which can help keep you feeling full and satisfied. Chickpeas are high in fiber and protein as well, and they're a good source of several vitamins and minerals that can help manage PCOS symptoms. The fresh herbs and vegetables provide a variety of nutrients and antioxidants. This recipe is not only delicious and easy to prepare, but it also empowers you to take control of your health and wellness.

PCOS-Friendly Foods in This Recipe

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

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 Quinoa Tabbouleh Salad with Chickpeas and Herbs good for PCOS?

Yes, this Quinoa Tabbouleh Salad with Chickpeas and Herbs recipe is designed to be PCOS-friendly. At 350 calories per serving with 12g 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 Quinoa Tabbouleh Salad with Chickpeas and Herbs?

This recipe takes about 30 minutes total. Prep time is 15 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 350 calories, 12g protein (14%), 45g carbs, 15g 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 350 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.

Comments

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