Mediterranean Lentil Soup - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 teaspoons canola oil
- 1 onion, diced
- 2 cloves garlic, minced
- 2 Italian turkey sausage links (meat squeezed out of casing), sliced
- 32 ounces reduced-sodium, fat-free chicken broth
- 1 (14-ounce) can diced tomatoes
- 3 cups water
- 1 cup dried lentils
- ½ teaspoon ground black pepper
- ¼ teaspoon oregano, dried
- 1 Bay leaf
Instructions
- Heat the oil in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.
- Add the turkey Italian sausage and cook about 8 minutes until brown. Add the remaining ingredients.
- Bring the soup to a boil; reduce the heat and simmer for 15 minutes.
- Recipe Cost: $7.00
- 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 Mediterranean Lentil 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
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
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 Mediterranean Lentil 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.
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