Veggie Spring Rolls with Peanut Sauce - PCOS-Friendly Recipe
This Veggie Spring Rolls with Peanut Sauce is a PCOS-friendly recipe with 80 calories, 3g protein, and 9g carbs per serving. Ready in 38 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup cabbage, shredded
- 1 cup carrots, shredded
- 1 cup cucumber, peeled, seeded and diced
- ¼ cup cilantro chopped
- 1 green onion, chopped
- 12 spring roll skins
- Peanut Sauce
- ¼ cup peanut butter, heated in microwave for 30 seconds
- 3 tablespoons gluten-free soy sauce
- 3 tablespoons rice wine vinegar
- 2 tablespoons hot water
- 1 tablespoon canola oil
- ¼ teaspoon crushed red pepper (optional)
- 1 clove garlic, minced
- 2 tablespoons cilantro, chopped
Instructions
- In a medium bowl combine cabbage, carrots, cucumbers, cilantro and green onion.
- In a small bowl, whisk together peanut sauce ingredients.
- Before using, soak spring roll skin in water for 10-15 seconds and shake off excess water. Place about ¼ cup of vegetable mixture in the bottom of spring roll. Take the spring roll edge nearest to you and fold to cover the filling. Take the side edges and fold in tightly. Roll outward to seal. Repeat procedure for remaining 11 spring rolls.
- Serve spring rolls with peanut sauce.
- MAKE IT GLUTEN-FREE:Confirm your ingredients are gluten-free and this recipe can be made gluten-free.
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 Veggie Spring Rolls with Peanut Sauce contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
- Carrot: Provide antioxidants that support overall metabolic health
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 Veggie Spring Rolls with Peanut Sauce 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Veggie Spring Rolls with Peanut Sauce recipe is designed to be PCOS-friendly. At 80 calories per serving with 3g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 38 minutes total. Prep time is 38 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 80 calories, 3g protein (15%), 9g carbs, 4g fat. Plus 1g 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 80 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 12 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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