Harvest Pumpkin Soup - PCOS-Friendly Recipe
This Harvest Pumpkin Soup is a PCOS-friendly recipe with 80 calories, 4g protein, and 13g carbs per serving. Ready in 31 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 teaspoons canola oil
- 1 onion, diced
- 1 carrot, diced
- 2 celery stalks, diced
- 32 ounces reduced-sodium, fat-free chicken broth
- 1 (15-ounce) can pumpkin puree
- ¼ teaspoon cinnamon
- ¼ teaspoon chili powder
- ½ teaspoon ground black pepper
Instructions
- Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, and celery, and sauté for 5 minutes or until clear.
- Add the remaining ingredients. Bring to a boil; reduce the heat and simmer for 15 minutes.
- After the soup has cooled, transfer it to a blender and blend until smooth or use an immersion blender in the pot and blend until smooth.
- MAKE IT GLUTEN-FREE: Make sure to purchase gluten-free chicken broth and verify all other ingredients 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 Harvest Pumpkin Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Harvest Pumpkin 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: Cinnamon.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Harvest Pumpkin Soup recipe is designed to be PCOS-friendly. At 80 calories per serving with 4g 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 31 minutes total. Prep time is 16 minutes and cook time is 15 minutes. It makes 5 servings, so you can meal prep for multiple days.
Per serving: 80 calories, 4g protein (20%), 13g carbs, 2g 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 80 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 5 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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