Creole Black Eyed Pea Stew - PCOS-Friendly Recipe
This Creole Black Eyed Pea Stew is a PCOS-friendly recipe with 175 calories, 10g protein, and 25g carbs per serving. Ready in 46 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 teaspoon olive oil
- 7 ounces turkey kielbasa, diced
- 1 large onion, diced
- 1 green bell pepper, seeded and diced
- 2 stalks celery diced
- 2 cloves garlic, minced
- 1 tablespoon Cajun seasoning
- ½ teaspoon ground black pepper
- 1 (14.5-ounce) can black eyed peas, rinsed and drained
- 1 (14.5-ounce) can diced tomatoes
- 2 cups low-sodium, fat free chicken broth
- ½ cup instant brown rice
- Louisiana hot sauce, to taste
Instructions
- Add the oil to a soup pot over medium-high heat. Sauté the kielbasa until it begins to brown.
- Add the onion, bell pepper, celery, and garlic, and sauté until the vegetables are softened and beginning to brown, about 12 to 15 minutes.
- Add the remaining ingredients and bring to a boil. Reduce the stew to a simmer, until the rice is cooked, about 5 to7 minutes.
- MAKE IT GLUTEN-FREE: Be sure the chicken broth, turkey kielbasa, and 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 Creole Black Eyed Pea Stew 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
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often 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 Creole Black Eyed Pea Stew 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: Brown Rice.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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Frequently Asked Questions
Yes, this Creole Black Eyed Pea Stew recipe is designed to be PCOS-friendly. At 175 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 24 minutes and cook time is 22 minutes. It makes 7 servings, so you can meal prep for multiple days.
Per serving: 175 calories, 10g protein (23%), 25g carbs, 4.5g 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 175 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 7 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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