Sausage and White Bean Soup - PCOS-Friendly Recipe
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...
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