Spicy Lentil Stew - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking Spray
- 14 ounces spicy chicken sausage (jalapeno or andouille)
- 2 stalks celery, medium dice
- 1 medium onion, medium dice
- 2 carrots, medium dice
- 1 red bell pepper, medium dice
- 3 cups water
- 1 (14.5-ounce) can reduced-sodium, fat-free chicken broth
- 1 cup dried lentils
- ½ teaspoon salt (optional)
- 1 teaspoon ground black pepper
- 1 Bay leaf
- ¼ cup chopped fresh parsley
Instructions
- Coat a large soup pot with cooking spray. Over medium-high heat sauté sausage until lightly brown.
- Add celery, onions, carrots and red bell pepper to pot and sauté over medium-high heat for approximately 4 minutes or until onions begin to turn clear.
- Add the water, broth, lentils, salt, pepper and bay leaf. Bring to a boil; reduce heat and low simmer for 1 hour.
- Remove bay leaf, add parsley and serve.
- MAKE IT GLUTEN-FREE: Verify that broth and sausage that you are using are gluten-free and this dish can be 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 Spicy Lentil Stew contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), 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 Spicy Lentil Stew 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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