Walnut Lentil Salad - PCOS-Friendly Recipe
This Walnut Lentil Salad is a PCOS-friendly recipe with 290 calories, 14g protein, and 35g carbs per serving. Ready in 32 minutes. High in fiber (12g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 cups lentils (can use any color)
- 6 cups water
- Zest and juice of 1 large lemon
- 1 clove garlic, minced or grated
- 1 Tbsp minced fresh parsley
- 1 tsp sweet curry powder
- 1 Tbsp honey
- 1/4 cup olive oil
- 1 medium yellow or orange bell pepper, seeded and diced
- 1 cup grape tomatoes, halved
- 1/2 cup toasted chopped walnuts
- 2 cups mesclun or mixed baby field greens
Instructions
- Rinse the lentils in a fine mesh sieve under cold running water until the water runs clear.
- Add the lentils and 6 cups of water to a large stock pot and bring the water to a boil. Once boiling, reduce the heat and simmer for 10 minutes. Drain the lentils, run under cold water to cool, and drain well.
- In a large salad bowl, whisk together the lemon zest and juice, garlic, parsley, curry powder, honey, and olive oil.
- Add the remaining ingredients and toss to coat.
- MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.
- Choices/Exchanges: 2 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1 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 Walnut Lentil Salad contribute to your health goals:
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Walnut: Studies show walnuts may improve lipid profiles in women with PCOS
- Garlic: May help reduce cholesterol levels often elevated 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 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 Walnut Lentil 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: Lemon, Honey, Nuts, Walnuts.
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. Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balan...
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Frequently Asked Questions
Yes, this Walnut Lentil Salad recipe is designed to be PCOS-friendly. At 290 calories per serving with 14g of protein, it supports balanced blood sugar and hormonal health. It also provides 12g of fiber, which helps with insulin sensitivity.
This recipe takes about 32 minutes total. Prep time is 22 minutes and cook time is 10 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 290 calories, 14g protein (19%), 35g carbs, 12g fat. Plus 12g 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 290 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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