Butternut Squash Stew with Chickpeas - PCOS-Friendly Recipe
This Butternut Squash Stew with Chickpeas is a PCOS-friendly recipe with 160 calories, 6g protein, and 28g carbs per serving. Ready in 40 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 medium butternut squash
- 2 teaspoons olive oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- ½ pound small red potatoes, unpeeled and cut into quarters
- 1 cup low-fat, reduced-sodium chicken broth
- 1 14-ounce can diced tomatoes (try fire roasted for more flavor), undrained
- ¾ teaspoon dried oregano
- kosher salt, to taste
- freshly ground black pepper, to taste
- 1 15-ounce can chickpeas, drained and rinsed
- 2 tablespoons natural creamy peanut butter, stirred well until smooth
- 2 tablespoons chopped parsley
Instructions
- Prepare the butternut squash. Place the whole squash on the floor or rack of a microwave oven. Microwave the squash for 5 minutes. Carefully remove and let cool until it’s cool enough to handle. With a sharp knife, cut the squash in half crosswise. Peel the skin off each half with the knife, cutting close to remove the skin only. Cut each half lengthwise. Remove the squash seeds from the bottom half of the squash and discard. Cut all the squash into 1-inch chunks. Set aside. This process makes cutting tough butternut squash easier as it helps loosen the skin.
- Heat the oil in a large Dutch oven over medium heat. Add the onion and garlic and sauté for 5-6 minutes. Add the butternut squash and potatoes and stir to coat with the onions and garlic. Add the broth, tomatoes with juice, oregano, salt, and pepper. Bring to boil. Lower the heat to a simmer, cover, and cook on medium-low heat for about 20 minutes, until squash and potatoes are tender. Some of the squash may become very soft.
- Gently mix the chickpeas and peanut butter and cook for 5 minutes. Garnish with chopped parsley.
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 Butternut Squash Stew with Chickpeas contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Chickpea: Their low glycemic index helps maintain steady blood sugar levels
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 Butternut Squash Stew with Chickpeas 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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Frequently Asked Questions
Yes, this Butternut Squash Stew with Chickpeas recipe is designed to be PCOS-friendly. At 160 calories per serving with 6g 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 40 minutes total. Prep time is 29 minutes and cook time is 11 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 160 calories, 6g protein (15%), 28g carbs, 3.5g 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 160 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 8 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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