Toasted Barley and Pepper Soup - PCOS-Friendly Recipe
This Toasted Barley and Pepper Soup is a PCOS-friendly recipe with 190 calories, 10g protein, and 26g carbs per serving. Ready in 46 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tablespoon olive oil
- ¾ cup quick cooking barley
- 2 links roasted garlic chicken sausage, diced
- 1 onion, diced
- 2 stalks celery, diced
- 3 small or 2 medium carrots, peeled and diced
- 1 red bell pepper, seeded and diced
- 1 orange or yellow bell pepper, seeded and diced
- 2 cloves garlic, minced
- 4 cups low sodium chicken broth
- 1 (14.5-ounce) can reduced sodium diced tomatoes
- 1 bay leaf
- ½ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
Instructions
- Add the oil to a soup pot over medium-high heat. Add the barley and sauté until toasted, about 2 minutes. Add the sausage and sauté 2 more minutes.
- Add the onion, celery, carrots, and bell peppers, and sauté about 3 minutes or until the onions begin turn clear.
- Add the garlic and sauté 1 more minute.
- Stir in the chicken broth and tomatoes.
- Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil, then reduce to a simmer. Simmer, covered, for 15 minutes.
- Remove the bay leaf and serve.
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 Toasted Barley and Pepper Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels 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 Toasted Barley and Pepper 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: Barley.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.
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Frequently Asked Questions
Yes, this Toasted Barley and Pepper Soup recipe is designed to be PCOS-friendly. At 190 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 46 minutes total. Prep time is 26 minutes and cook time is 20 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 190 calories, 10g protein (21%), 26g carbs, 5g fat. Plus 5g 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 190 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 6 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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