Lentil Salad - PCOS-Friendly Recipe
This Lentil Salad is a PCOS-friendly recipe with 170 calories, 9g protein, and 21g carbs per serving. Ready in 37 minutes. High in fiber (8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Salad
- 1 cup lentils, sorted and rinsed
- 3 cups water
- 1 clove garlic, sliced in half
- 1 green onion, sliced
- 1/2 cup diced green pepper
- 1 cup grape tomatoes, halved
- Dressing
- Juice of 1 lemon
- 3 Tbsp olive oil
- 1/4 tsp ground black pepper
- 1/4 tsp dried parsley
Instructions
- Combine lentils, water and garlic in a pot over medium heat. Simmer for 15 minutes until the lentils are tender. Drain lentils and run under cold water. Discard the garlic.
- While the lentils are cooking, whisk together the dressing ingredients.
- In a salad bowl, add lentils, green onion, green pepper and tomatoes. Drizzle dressing over lentils and mix to combine. Refrigerate until serving.
- Dietitian Tip: Beans and lentils are a healthy carbohydrate source full of fiber and protein. This refreshing salad is simple to make and can be a great side dish or mini-meal.
- MAKE IT GLUTEN-FREE: Verify all ingredients gluten-free and this dish can be gluten-free.
- Choices: 1 1/2 Starch, 1 Lean Protein, 1/2 Fat
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 Lentil Salad 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
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress 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 Lentil Salad 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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Frequently Asked Questions
Yes, this Lentil Salad recipe is designed to be PCOS-friendly. At 170 calories per serving with 9g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.
This recipe takes about 37 minutes total. Prep time is 22 minutes and cook time is 15 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 170 calories, 9g protein (21%), 21g carbs, 7g fat. Plus 8g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 170 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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