Edamame and Pasta with Feta - PCOS-Friendly Recipe
This Edamame and Pasta with Feta is a PCOS-friendly recipe with 235 calories, 13g protein, and 32g carbs per serving. Ready in 23 minutes. High in fiber (7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 4 ounces uncooked whole-grain penne or rotini pasta
- 8 ounces fresh or frozen shelled edamame
- 1 1/2 cups sweet grape tomatoes, quartered
- 16 pitted kalamata olives, coarsely chopped
- 2 tablespoons chopped fresh basil leaves, or 2 teaspoons dried basil leaves
- ½ teaspoon dried rosemary leaves, crumbled (optional)
- 1 medium garlic clove, minced
- 1/8 teaspoon dried red pepper flakes (optional)
- 1 medium lemon, halved, optional
- 2 ounces crumbled reduced-fat feta
Instructions
- Cook the pasta according to the package directions, omitting any salt or fats and adding the edamame during the last 2 minutes of cooking time.
- In a small bowl, combine the tomatoes, olives, basil, rosemary (optional), garlic, and pepper flakes. Toss to blend and set aside.
- Drain the pasta and edamame in a colander, place on a serving platter or pasta bowl, squeeze lemon over all, top with feta, and mound the tomato mixture in the center.
- Exchanges/Choices: 2 Starch, 1 Lean Meat, 1 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 Edamame and Pasta with Feta contribute to your health goals:
- 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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Edamame and Pasta with Feta 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, Basil.
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. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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Frequently Asked Questions
Yes, this Edamame and Pasta with Feta recipe is designed to be PCOS-friendly. At 235 calories per serving with 13g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.
This recipe takes about 23 minutes total. Prep time is 18 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 235 calories, 13g protein (22%), 32g carbs, 7g fat. Plus 7g 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 235 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 4 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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