Sausage and White Bean Soup - PCOS-Friendly Recipe
This Sausage and White Bean Soup is a PCOS-friendly recipe with 110 calories, 10g protein, and 11g carbs per serving. Ready in 35 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- 1 medium onion, finely diced
- 3 Italian turkey sausage links (about 12 ounces total)
- 32 oz fat-free, reduced-sodium chicken broth
- 1½ cups water
- 1½ cups canned, crushed tomatoes
- 1 -15.8 oz can Great Northern beans, rinsed and drained
- ½ Tbsp dried basil
- ¼ tsp dried oregano
- ¼ tsp ground black pepper
- 6 oz baby spinach
Instructions
- Spray a large soup pot with cooking spray. Add onion and sauté over medium-high heat for 3 minutes or until clear.
- Squeeze sausage meat from casing and discard casing. Add sausage to pot and break up into pieces with a spoon. Cook until brown, about 7-8 minutes.
- Add remaining ingredients, except baby spinach. Reduce heat and simmer for 15 minutes.
- Add baby spinach and cook for additional 1-2 minutes.
- MAKE IT GLUTEN-FREE: You can purchase gluten-free chicken broth and verify the spices and beans 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 Sausage and White Bean Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 Sausage and White Bean Soup 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: Spinach, Basil.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being. Basil is an excellent st...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Sausage and White Bean Soup recipe is designed to be PCOS-friendly. At 110 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 20 minutes and cook time is 15 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 110 calories, 10g protein (36%), 11g carbs, 3.5g fat. Plus 3g 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 110 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 10 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.
Comments
Register or log in to add a comment