Veggie Gumbo - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 tablespoons vegetable oil
- 2 tablespoons all-purpose flour
- 1 small onion, diced
- 1 green bell pepper, seeded and diced
- 1 red bell pepper, seeded and diced
- 2 stalks celery, diced
- 3 cloves garlic, minced
- 1 teaspoon salt (optional)
- ½ teaspoon ground black pepper
- 2 tablespoons salt-free Cajun seasoning
- 3 cups reduced-sodium vegetable broth
- 9 ounces baby spinach
- 1 (14.5-ounce) can black eyed peas, drained and rinsed
Instructions
- Add the vegetable oil to a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes.
- Add the onion, bell peppers, celery, and garlic. Reduce the heat to medium and cook, stirring frequently, until the vegetables soften, about 5-7 minutes.
- Add the salt (optional), ground black pepper, and Cajun seasoning. Cook for another minute.
- Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a boil, then reduce to a simmer and cover.
- Simmer, covered, for 40 minutes, stirring occasionally.
- Add the spinach and black-eyed peas. Continue to simmer until the spinach is wilted.
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 Gumbo contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Garlic: May help reduce cholesterol levels often 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 Gumbo 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: Spinach.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
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