Lentil and Spinach Dhansak - PCOS-Friendly Recipe
This Lentil and Spinach Dhansak is a PCOS-friendly recipe with 522 calories, 17.29g protein, and 98.3g carbs per serving. Ready in 31 minutes. High in fiber (14g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 5 oz plain yogurt, low fat
- 1 tbsp curry paste
- 1 cube vegetable stock cube
- 1/2 lemon, finely grated
- 2 medium carrots
- 1 slice root ginger, finely chopped
- 1 medium red onion, finely chopped
- 8 oz spinach
- 1 5" long sweet potato
- 2 cups water
- 3 oz red lentils
- 12 oz basmati rice
- 1 oz vegetable fat spread, low calorie
Instructions
- Melt the spread in a saucepan, add the onion and ginger and cook for about 5 minutes, stirring occasionally, until soft.
- Add the curry paste and cook, stirring, for 1 minute. Gradually add the vegetable stock dissolved in water and bring to the boil.
- Stir in the lentils, carrots and sweet potato and simmer gently for about 15 minutes until tender.
- Meanwhile, cook the rice according to packet directions.
- Stir the spinach leaves into the cooked vegetables until they have just wilted and then add the lemon rind and juice.
- Serve the vegetables with the rice, garnished with lemon zest.
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 Lentil and Spinach Dhansak contribute to your health goals:
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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 Lentil and Spinach Dhansak 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: Lemon, Spinach.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and an...
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Frequently Asked Questions
Yes, this Lentil and Spinach Dhansak recipe is designed to be PCOS-friendly. At 522 calories per serving with 17.29g of protein, it supports balanced blood sugar and hormonal health. It also provides 14g of fiber, which helps with insulin sensitivity.
This recipe takes about 31 minutes total. Prep time is 26 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 522 calories, 17.29g protein (13%), 98.3g carbs, 7.74g fat. Plus 14g 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 522 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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