Mixed Vegetable Curry - PCOS-Friendly Recipe
This Mixed Vegetable Curry is a PCOS-friendly recipe with 145 calories, 4.4g protein, and 23g carbs per serving. Ready in 55 minutes. High in fiber (7.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 medium tomatoes, chopped
- 3 tsps curry powder
- 1 tsp black mustard seeds
- 1 tbsp peanut oil
- 1 tsp sesame oil
- 7 oz cauliflower, chopped
- 1/2 oz coriander, chopped
- 1/2 eggplant, cubed
- 1 clove garlic, chopped
- 1 ginger slice, chopped
- 1 medium onion, sliced
- 5 1/2 oz white potatoes, cubed
- 2 green chilis, chopped
Instructions
- In a wok, gently heat the peanut and sesame oils with black mustard seeds. When the mustard seeds begin to sizzle and pop add onion and fry until golden.
- Add garlic, ginger and chili and fry over medium-low heat until softened. Add curry powder and fry for a further 2-3 minutes.
- Add potato, eggplant and cauliflower and fry for 5 minutes making sure that the vegetables are well coated in the spice mix.
- Add tomatoes, stir well and place lid on the wok, turn down the heat to low and leave to cook for 20 minutes. Check after 10 minutes and give the vegetables a gentle stir to ensure that they aren't sticking (if so add a drop of water).
- After 20 minutes check to see whether the vegetables are cooked, if not, give them another 10 minutes.
- Once everything is cooked, sprinkle the chopped coriander over the top and serve as is or with rice, naan or chapati.
- Note: like all curries, this improves with time will be tastier the following day. Other vegetables as well as chickpeas can be used. Also suitable as a stuffing for peppers.
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 Mixed Vegetable Curry contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Cauliflower: Contains compounds that help balance estrogen levels
- Ginger: May help reduce menstrual pain and inflammation in 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 Mixed Vegetable Curry 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 Mixed Vegetable Curry recipe is designed to be PCOS-friendly. At 145 calories per serving with 4.4g of protein, it supports balanced blood sugar and hormonal health. It also provides 7.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 55 minutes total. Prep time is 15 minutes and cook time is 40 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 145 calories, 4.4g protein (12%), 23g carbs, 5.45g fat. Plus 7.1g 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 Dinner. At 145 calories, it fits within typical PCOS meal plan targets for Dinner. 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 4 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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