PCOS Mineral Support: Hijiki and Root Vegetable Stew

This PCOS Mineral Support: Hijiki and Root Vegetable Stew is a PCOS-friendly recipe with 350 calories, 12g protein, and 50g carbs per serving. Ready in 70 minutes. High in fiber (8g), which supports insulin sensitivity.

Nutrition per Serving

350 Calories

12g Protein

50g Carbs

10g Fat

This recipe calls for hijiki, carrot, potato, onion, vegetable broth, soy sauce, mirin, and sesame oil. The Glycemic Index (GI) of the potato is 58, while the carrot has a GI of 39.

Ingredients

Servings 2

1/2 cup of dried hijiki (30g)
1 large carrot (100g)
1 medium potato (150g)
1 medium onion (110g)
2 cups of vegetable broth (480ml)
1 tablespoon of soy sauce (15ml)
1 tablespoon of mirin (15ml)
1 tablespoon of sesame oil (15ml)

Instructions

Soak the hijiki in water for 30 minutes.
Peel and chop the vegetables into bite-sized pieces.
Heat the sesame oil in a pot and sauté the vegetables.
Drain the hijiki and add it to the pot.
Add the vegetable broth, soy sauce, and mirin.
Simmer for 20 minutes or until the vegetables are tender.

This stew is rich in minerals like calcium, iron, and potassium, which are beneficial for managing PCOS. The hijiki provides a good source of fiber, helping to control blood sugar levels. The root vegetables add a comforting sweetness and additional fiber. This meal is a great way to nourish your body and take control of your PCOS.

Why this PCOS Mineral Support: Hijiki and Root Vegetable Stew works for PCOS

The 50g of carbohydrates here come paired with 8g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.

Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is PCOS Mineral Support: Hijiki and Root Vegetable Stew good for PCOS?

Yes, this PCOS Mineral Support: Hijiki and Root Vegetable Stew 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 8g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Mineral Support: Hijiki and Root Vegetable Stew?

This recipe takes about 70 minutes total. Prep time is 40 minutes and cook time is 30 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%), 50g carbs, 10g fat. Plus 8g 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 350 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

Cook Another PCOS-Friendly Dinner

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Friendly Garlic Butter Naan Bread PCOS Friendly Piadina Romagnola Recipe PCOS-Friendly Pão de Queijo (Brazilian Cheese Bread) PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Browse All Dinner Recipes