Veggie Chili - PCOS-Friendly Recipe
This Veggie Chili is a PCOS-friendly recipe with 179 calories, 9g protein, and 33g carbs per serving. Ready in 66 minutes. High in fiber (10g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tablespoon canola oil
- 1 medium onion, chopped
- 4 carrots, sliced
- 1 green bell pepper, chopped
- 1 zucchini, chopped
- 2 garlic cloves, minced
- 1 tablespoon chili powder
- 1, 16-ounce can kidney beans, rinsed and drained
- 1, 16-ounce can black beans, rinsed and drained
- 1, 15-ounce can tomato sauce
- 2, 14.5-ounce cans no-salt-added diced tomatoes in juice
Instructions
- Heat oil in a large soup pot over medium-high heat.
- Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes.
- Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
- Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender.
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 Veggie Chili contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels 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 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 Veggie Chili 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.
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Veggie Chili recipe is designed to be PCOS-friendly. At 179 calories per serving with 9g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.
This recipe takes about 66 minutes total. Prep time is 24 minutes and cook time is 42 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 179 calories, 9g protein (20%), 33g carbs, 3g fat. Plus 10g 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 179 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 8 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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