PCOS
Low-GI Chickpea & Spinach Curry
A fiber-packed, low-glycemic chickpea curry built to steady blood sugar — a good fit for PCOS and insulin resistance.
Prep 10 min Cook 25 min Total 35 min 4 servings
For PCOS, meals that release energy slowly help keep insulin steady. Chickpeas bring protein and a big dose of soluble fiber, which slows digestion and softens the post-meal blood-sugar rise.
Why it helps
A high-fiber, legume-based, low-glycemic meal supports blood-sugar and insulin control — a cornerstone of managing PCOS. Pairing carbs with protein and healthy fat further blunts glucose spikes.
Ingredients
- 2 cans (400 g each) chickpeas, rinsed
- 1 can (400 g) chopped tomatoes
- 4 cups baby spinach
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp grated ginger
- 1 tbsp olive oil
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1 tsp turmeric
- 1/2 tsp chili flakes (optional)
- 1/2 cup light coconut milk
- Salt to taste, fresh cilantro to serve
Instructions
- 1Heat the oil in a large pot over medium. Soften the onion for 5 minutes, then add garlic and ginger for 1 minute.
- 2Stir in the cumin, coriander, turmeric, and chili and cook 30 seconds until fragrant.
- 3Add the tomatoes and chickpeas. Simmer, partly covered, for 15 minutes.
- 4Stir in the coconut milk and spinach and cook 2–3 minutes until the spinach wilts. Season with salt.
- 5Serve with a small portion of brown rice or a whole-grain flatbread, topped with cilantro.
Nutrition (per serving, approximate)
340
Calories
15 g
Protein
44 g
Carbs
11 g
Fat
13 g
Fiber
400 mg
Sodium
Tips & swaps
- Keep the rice portion modest (about half a cup cooked) to keep the glycemic load low.
- Add extra protein with grilled chicken or a spoon of Greek yogurt on top.
- Double the batch — it freezes well for busy weeks.