Budget-Friendly Vegetable Stew with Whole Wheat Dumplings - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 tablespoon olive oil
- 1 fennel bulb, diced
- 1 onion, diced
- 2 stalks celery, diced
- 4 cups diced butternut squash
- 1 teaspoon ground sage
- 4 cups low sodium chicken broth
- 4 cups water
- 1 teaspoon salt (optional)
- ½ teaspoon ground black pepper
- 2 bay leaves
- 4 cups chopped kale (1 bunch, stemmed and chopped)
- Dumplings
- 1 cup whole wheat flour
- ½ cup all purpose flour
- 1 tablespoon baking powder
- 1 teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- 1 teaspoon herbs d’provence (or dried sage)
- 1 large egg
- ½ cup non-fat plain Greek yogurt
- ½ cup water
Instructions
- Add oil to a large soup pot over medium-high heat.
- Add fennel, onion and celery to oil and sauté until onions turn clear (around 4-5 minutes). Add butternut squash, sage, chicken broth, water, salt (optional), black pepper and bay leaves. Bring to a boil and reduce to a simmer.
- Simmer stew for 20 minutes, then add kale and simmer 10 more minutes.
- While stew is simmering, whisk together all dumpling ingredients to form a stiff batter. Set aside.
- After kale simmers for 10 minutes remove bay leaf.
- Use a ¼ cup measure to scoop dumplings on top of stew to make 8 dumplings. Do not stir once dumplings have been added to the top of the stew. Cover and reduce to a low simmer for 10 minutes until dumplings are cooked through and puffed.
- Recipe Cost: $10.40
- Side Suggestion: Serve with a green salad with low fat honey mustard dressing.
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 Budget-Friendly Vegetable Stew with Whole Wheat Dumplings contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Egg: Contain choline which supports liver function and hormone metabolism
- Kale: Contains antioxidants that help combat oxidative stress associated with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Budget-Friendly Vegetable Stew with Whole Wheat Dumplings 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.
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