Spicy Lentil Stew - PCOS-Friendly Recipe
This Spicy Lentil Stew is a PCOS-friendly recipe with 155 calories, 13g protein, and 18g carbs per serving. Ready in 84 minutes. High in fiber (6g), which supports insulin sensitivity.
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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Frequently Asked Questions
Yes, this Spicy Lentil Stew recipe is designed to be PCOS-friendly. At 155 calories per serving with 13g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 84 minutes total. Prep time is 24 minutes and cook time is 60 minutes. It makes 9 servings, so you can meal prep for multiple days.
Per serving: 155 calories, 13g protein (34%), 18g carbs, 4g fat. Plus 6g 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 155 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 9 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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