Greek Bean and Vegetable Soup - PCOS-Friendly Recipe
This Greek Bean and Vegetable Soup is a PCOS-friendly recipe with 420 calories, 20g protein, and 57g carbs per serving. Ready in 35 minutes. High in fiber (14g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 Tbsp olive oil
- 1 cup frozen chopped onion
- 2 cups sliced zucchini
- ½ cup sliced celery
- 2 tsp minced garlic
- 1 cup low-sodium vegetable broth
- 1 cup water
- 3/4 cup canned, no-salt-added navy or great northern beans, rinsed and drained
- 1 cup canned low-sodium, no-sugar-added whole tomatoes, drained
- 4 cups ready-to-eat spinach
- 1/2 tsp dried thyme
- 11/4 tsp freshly ground black pepper
- 1 oz crumbled, reduced-fat feta cheese (about 3 Tbsp)
- 2 Tbsp dry-roasted, no-salt-added shelled pistachios, coarsely chopped
- 2 slices lower-sodium whole-grain bread
Instructions
- Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften.
- Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes.
- Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper. Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.
- Choices: 2 Starch, 5 Nonstarchy Vegetable, 1 Lean Protein, 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 Greek Bean and Vegetable Soup contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Feta: Provides calcium important for bone health in PCOS
- Tomato: Antioxidants help combat oxidative stress 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Greek Bean and Vegetable 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: Spinach.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
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Frequently Asked Questions
Yes, this Greek Bean and Vegetable Soup recipe is designed to be PCOS-friendly. At 420 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 14g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 28 minutes and cook time is 7 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 420 calories, 20g protein (19%), 57g carbs, 15g fat. Plus 14g 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 420 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 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.
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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