Favorite Vegetable Soup - PCOS-Friendly Recipe
This Favorite Vegetable Soup is a PCOS-friendly recipe with 115 calories, 7g protein, and 20g carbs per serving. Ready in 46 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- ½ lb ground chuck (this is a cut of beef)
- 7 cups peeled, chopped fresh tomatoes or 2, 28-oz. cans no salt added diced tomatoes
- 4 cups water
- 1, 14.5-oz can no salt added cut green beans, drained and rinsed
- 1, 15-oz can no salt added peas, drained and rinsed
- 1, 15.25-oz can no salt added corn, drained and rinsed
- 2 medium carrots (3 oz each), peeled and chopped
- 3 medium potatoes (5 oz each), peeled and diced
- 1 medium onion (5 oz), diced
- 1/4 cup dry rice
- 1/8 teaspoon ground black pepper
- 1/8 teaspoon red pepper flakes
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
Instructions
- Place ground chuck in a 2-gallon stockpot and brown over medium heat. Remove meat and drain it well. Wipe drippings from pot.
- Return meat to stockpot, then add tomatoes and water. Bring to a simmer and cook, covered, until tomatoes are soft and a juicy broth is created, about 20 minutes.
- Add remaining ingredients, cover, and continue cooking 60 additional minutes to allow flavors to blend.
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 Favorite Vegetable Soup contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, 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 Favorite Vegetable 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: 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 Favorite Vegetable Soup recipe is designed to be PCOS-friendly. At 115 calories per serving with 7g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 46 minutes total. Prep time is 26 minutes and cook time is 20 minutes. It makes 14 servings, so you can meal prep for multiple days.
Per serving: 115 calories, 7g protein (24%), 20g carbs, 1g fat. Plus 4g 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 115 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 14 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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