Toasted Quinoa and Cabbage Salad - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 cup red quinoa
- 1 cup fat-free low-sodium chicken or vegetable broth
- 3/4 cup nonfat plain Greek yogurt
- 1 Tbsp olive oil
- 2 Tbsp rice wine vinegar
- 1 Tbsp dry dill
- 1 tsp garlic powder
- 1/2 tsp salt (optional)
- 1/2 tsp ground black pepper
- 1 (14 oz) package coleslaw mix (shredded cabbage and carrots)
- 1 (15 oz) can chickpeas, drained and rinsed
Instructions
- Thoroughly rinse the quinoa in a fine mesh sieve under cold running water.
- Add the quinoa to a medium sauce pan over medium-high heat. Sauté until all water evaporates (about 5 minutes) and the quinoa begins to pop. Add the chicken or vegetable broth and bring to a boil. Reduce to a simmer and cover. Cook for 15 minutes or until all water is absorbed. Set the quinoa aside to cool.
- In a large bowl, whisk together the yogurt, olive oil, rice wine vinegar, dry dill, garlic powder, salt (optional), and pepper.
- Add quinoa and remaining ingredients. Toss to coat.
- MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free including the broth, and this recipe can be made gluten-free.
- Choices/Exchanges: 1 1/2 Starch, 1 Nonstarchy Vegetable, 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 Toasted Quinoa and Cabbage Salad contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- 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 Toasted Quinoa and Cabbage 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: Quinoa, Carrot.
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...
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment