Kale Soup with Turkey and Beans - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 teaspoons canola oil
- 1 onion, diced
- 1/2 cup diced green pepper
- 1 clove garlic, minced
- 6 ounces lean ground turkey
- 32 ounces gluten-free chicken broth
- 1/2 cup canned, crushed tomatoes
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- 1/8 teaspoon cayenne pepper
- 1 (15.5-ounce) can black-eyed peas, rinsed and drained
- 3 cups kale, chopped
- 3 tablespoons freshly grated Parmesan cheese
Instructions
- Heat the oil in a large soup pot over medium-high heat. Add the onion and green peppers, and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.
- Add the turkey and cook it about 8 minutes until brown. Add the remaining ingredients except for the Parmesan cheese.
- Bring the soup to a boil; then reduce the heat and simmer for 15 minutes.
- Remove the soup from the heat and stir in the Parmesan cheese.
- MAKE IT GLUTEN-FREE: Purchase gluten-free chicken broth and verify 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 Kale Soup with Turkey and Beans 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
- Kale: Contains antioxidants that help combat oxidative stress associated with PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress 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 Kale Soup with Turkey and Beans 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: Kale, Basil.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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