Budget-Friendly Veggie Burgers with Mango Slaw - PCOS-Friendly Recipe
This Budget-Friendly Veggie Burgers with Mango Slaw is a PCOS-friendly recipe with 180 calories, 7g protein, and 32g carbs per serving. Ready in 40 minutes. High in fiber (7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- 1 15-ounce can cannellini (white kidney) beans, rinsed and drained
- ½ cup diced onion
- 1 clove garlic, minced
- 1 cup diced mushrooms
- 1 cup shredded carrots
- 1 tablespoon Worcestershire sauce
- 1 tablespoon reduced sodium soy sauce
- 1 cup oatmeal
- 1 tablespoon Montreal steak seasoning
- 1 teaspoon salt (optional)
- 1 mango (unripened or not soft), peeled, seeded and shredded
- 1 9-ounce bag coleslaw mix
- 2 tablespoon rice wine vinegar
- 1 tablespoon olive oil
- 6 large lettuce leaves
Instructions
- Coat a large non-stick sauté pan with cooking spray. Set aside.
- Combine cannellini beans, onion, garlic, mushrooms, carrots, Worcestershire sauce, soy sauce, oatmeal, Montreal steak seasoning and salt (optional) in a food processor. Pulse several times until mixture is combined but not a paste.
- Divide burger mixture into 6 equal portions, form into patties.
- Heat prepared sauté pan over medium high heat. Sauté burgers on each side 6-8 minutes. Set aside.
- In a large bowl, combine shredded mango, coleslaw mix, rice wine vinegar and olive oil. Toss to coat.
- Add a burger to a lettuce leaf, top with ¾ cup coleslaw mixture.
- Recipe cost: $9.75
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 Veggie Burgers with Mango Slaw contribute to your health goals:
- Oat: Supports steady blood sugar release, reducing insulin resistance
- 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, 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 Veggie Burgers with Mango Slaw 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: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Budget-Friendly Veggie Burgers with Mango Slaw recipe is designed to be PCOS-friendly. At 180 calories per serving with 7g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 32 minutes and cook time is 8 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 180 calories, 7g protein (16%), 32g carbs, 3.5g fat. Plus 7g 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 180 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.
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