Mediterranean Lentil Soup - PCOS-Friendly Recipe
This Mediterranean Lentil Soup is a PCOS-friendly recipe with 150 calories, 12g protein, and 18g carbs per serving. Ready in 35 minutes. High in fiber (6g), which supports insulin sensitivity.
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.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Mediterranean Lentil Soup recipe is designed to be PCOS-friendly. At 150 calories per serving with 12g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 20 minutes and cook time is 15 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 150 calories, 12g protein (32%), 18g carbs, 3.5g fat. Plus 6g 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 150 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.
Comments
Register or log in to add a comment