Wild Mushroom Soup - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 teaspoon olive oil
- 1 onion, diced
- 1 stalk celery, diced
- 16 ounces assorted mushrooms (cremini, shitake, oyster, white), sliced
- 2 cloves garlic, minced
- 2 tablespoons flour
- 4 cups low-sodium, fat-free chicken broth
- 1 bay leaf
- ½ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- ½ cup evaporated skim milk
Instructions
- Add the oil to a soup pot over medium-high heat. Add the onion and celery and sauté until the onions turn clear, about 5 minutes.
- Add the mushrooms and sauté until soft and all the liquid is evaporated, about 10 to 12 minutes. Add the garlic and sauté 1 more minute.
- Add the flour to the mushrooms and sauté for 2 minutes, then add the broth and stir well, scraping up the bits at the bottom of the pan.
- Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil, then reduce it to a simmer for 10 minutes.
- Add the evaporated milk and simmer for 1 minute. Remove the bay leaf and then puree the soup with an immersion blender or in batches in a stand blender.
- Chef Tip: Be sure to buy evaporated milk and not sweetened condensed milk.
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 Wild Mushroom 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
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- 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 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 Wild Mushroom 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.
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