Indian Vegetable Curry - PCOS-Friendly Recipe
This Indian Vegetable Curry is a PCOS-friendly recipe with 145 calories, 3g protein, and 24g carbs per serving. Ready in 55 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 small onion, chopped
- 4 cloves garlic, roughly chopped
- 1 jalapeno, seeded and chopped
- 2 tablespoons water
- 1 tablespoon canola oil
- 2 tablespoons sweet curry powder
- 1 sweet potato, peeled and cut into 1” chunks
- 2 carrots, peeled and cut into 1” chunks
- 1 red bell pepper, seeded and cut into 1” chunks
- 6 ounces (about 2 handfuls) fresh green beans, trimmed and snapped in half
- 4 scallions (white and green parts), thinly sliced
- ½ cup unsweetened coconut milk beverage
- 1 cup low sodium vegetable broth
- 1 tablespoon cornstarch
- 2 tablespoons chopped cilantro
- 1 teaspoon paprika
- ½ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
Instructions
- Puree the onion, garlic, jalapeno, and water in a blender or food processor to make a paste.
- Add the oil to a wok or large sauté pan over high heat. Add the onion paste and curry powder to oil and sauté for 3-4 minutes, stirring constantly.
- Add the sweet potatoes and carrots to the paste and sauté for 4-5 minutes, stirring constantly.
- Add the red bell pepper, green beans, and scallions. Sauté for 2 minutes.
- In a separate cup or bowl, whisk together the coconut milk beverage, vegetable broth, and cornstarch. Pour over the vegetables and bring to a boil. Reduce to a simmer. Simmer, covered, for 10 minutes.
- Stir in the cilantro, paprika, salt (optional), and black pepper.
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 Indian Vegetable Curry contribute to your health goals:
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Coconut: May support metabolism without spiking blood sugar
- 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 Indian Vegetable Curry 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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 Indian Vegetable Curry recipe is designed to be PCOS-friendly. At 145 calories per serving with 3g 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 55 minutes total. Prep time is 34 minutes and cook time is 21 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 145 calories, 3g protein (8%), 24g carbs, 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 145 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 4 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