Wild Mushroom Soup - PCOS-Friendly Recipe
This Wild Mushroom Soup is a PCOS-friendly recipe with 75 calories, 6g protein, and 11g carbs per serving. Ready in 31 minutes. High in fiber (1g), which supports insulin sensitivity.
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.
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 Wild Mushroom Soup recipe is designed to be PCOS-friendly. At 75 calories per serving with 6g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 31 minutes total. Prep time is 20 minutes and cook time is 11 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 75 calories, 6g protein (32%), 11g carbs, 1g fat. Plus 1g 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 75 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.
Comments
Register or log in to add a comment