Budget-Friendly Vegetable Stew with Whole Wheat Dumplings - PCOS-Friendly Recipe
This Budget-Friendly Vegetable Stew with Whole Wheat Dumplings is a PCOS-friendly recipe with 185 calories, 9g protein, and 33g carbs per serving. Ready in 111 minutes. High in fiber (6g), which supports insulin sensitivity.
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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Frequently Asked Questions
Yes, this Budget-Friendly Vegetable Stew with Whole Wheat Dumplings recipe is designed to be PCOS-friendly. At 185 calories per serving with 9g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 111 minutes total. Prep time is 46 minutes and cook time is 65 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 185 calories, 9g protein (19%), 33g carbs, 3g fat. Plus 6g 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 185 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.
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