Wheat Berries, Edamame, and Black Bean Toss - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Nonstick cooking spray
- 4 cups water
- ½ cup dry wheat berries
- ½ teaspoon dried rosemary
- 10 ounces shelled edamame
- ½ (15-ounce) can no-salt-added black beans, rinsed and drained
- 1 cup grape tomatoes, halved
- ½ cup finely chopped green onion
- 3 tablespoons canola oil
- 2 teaspoons grated lemon zest
- ¾ teaspoon salt
- ½ cup reduced-fat feta cheese, crumbled (2 ounces)
Instructions
- Coat a 3½- to 4-quart slow cooker with cooking spray. Stir together the water, wheat berries, and rosemary. Cover and cook on high for 3 hours, or on low for 6 hours, or until softened and chewy.
- Turn off the heat. Stir in the edamame and black beans. Cover and let stand 5 minutes to heat through.
- Drain in a fine-mesh strainer, return to the slow cooker, and gently stir in the remaining ingredients except the cheese. Sprinkle the cheese on top.
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 Wheat Berries, Edamame, and Black Bean Toss contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
- Feta: Provides calcium important for bone health in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated 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. 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 Wheat Berries, Edamame, and Black Bean Toss 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: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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