Red Lentil Dal with Jicama ?Chips? - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 Tbsp grated ginger
- 2 cups dry red lentils
- 3 1/2 cups low-sodium vegetable broth
- 1 Tbsp reduced-sodium soy sauce
- 2 scallions, chopped
- 1 bulb jicama
Instructions
- Add olive oil to a saucepan over medium heat. Sauté onion, garlic and ginger until onions turn clear (about 4 minutes).
- Add lentils and stir to coat with oil. Add the broth and soy sauce. Bring to a boil and reduce to a simmer. Simmer, covered, for 20 minutes.
- Pureé the lentils using an immersion blender or food processor and stir in scallions.
- Peel the jicama and slice into nine rounds. Cut each round into quarters. Use the raw jicama to dip into the dal.
- Chef Tip: No jicama? Use another nonstarchy vegetable to dip into the lentil pureé. Whole wheat pita chips also pair well with dal if the additional carbohydrate fits in your meal plan.
- Choices: 1 Starch, 2 Nonstarchy Vegetable
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Red Lentil Dal with Jicama ?Chips? contribute to your health goals:
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Red Lentil Dal with Jicama ?Chips? can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment