Sausage, Bean and Quinoa Soup - PCOS-Friendly Recipe
This Sausage, Bean and Quinoa Soup is a PCOS-friendly recipe with 180 calories, 9g protein, and 24g carbs per serving. Ready in 39 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 Tbsp olive oil
- 1 onion, diced
- 1 green pepper, diced
- 1 clove garlic, minced
- Nonstick cooking spray
- 6 oz lean smoked turkey sausage, sliced in half lengthwise and cut into 1-inch pieces
- 14.5-oz can no-salt-added diced tomatoes
- 1 cup canned no-salt-added kidney beans, rinsed and drained
- 16 oz fat-free, reduced-sodium chicken broth
- 1/2 tsp ground black pepper
- 1/2 tsp dried thyme
- 1 cup quinoa
- 2 1/2 cups hot water
Instructions
- Add oil to a large soup pot or Dutch oven and heat over medium-high. Add onion and green pepper and sauté over medium-high heat for 5 minutes. Add garlic and sauté for 30 seconds.
- Remove onion and pepper mixture from pot and set aside. Spray pot with cooking spray. Add sausage and sauté for 3-5 minutes until brown.
- Add onion and peppers back to pot. Add tomatoes, kidney beans, chicken broth, black pepper, cayenne pepper if desired and thyme. Bring to a boil. Add quinoa, reduce heat to low and cover. Simmer for 15 minutes.
- Remove lid and add water. Simmer for 5 more minutes.
- Dietitian Tip: It’s best to serve this soup on the day it’s made. If left in the refrigerator for longer, the water and broth will be absorbed.
- MAKE IT GLUTEN-FREE: Buy gluten-free chicken broth and verify that the spices, sausage and beans are gluten-free, and this dish can be made gluten-free.
- Choices: 1 Starch, 1 Nonstarchy Vegetable, 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 Sausage, Bean and Quinoa Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Quinoa: Has a lower glycemic index than most grains, making it ideal for PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
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 Sausage, Bean and Quinoa Soup 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: 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
Yes, this Sausage, Bean and Quinoa Soup recipe is designed to be PCOS-friendly. At 180 calories per serving with 9g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 39 minutes total. Prep time is 24 minutes and cook time is 15 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 180 calories, 9g protein (20%), 24g carbs, 5g fat. Plus 5g 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 180 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 8 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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