Cozy Fall Soups for PCOS

As the weather gets cooler and the leaves start to fall, there’s nothing better than settling in with a warm, comforting meal. For those managing PCOS, the key is finding recipes that not only feel like a hug in a bowl but also support your body’s unique needs. This fall, you don’t have to choose between nourishment and indulgence. These PCOS-friendly recipes are packed with wholesome ingredients that balance blood sugar, reduce inflammation, and keep cravings at bay.

Turkey and Vegetable Chili

Ingredients:

2 tablespoons olive oil

1 onion diced

1 bell pepper, diced

4 cloves garlic, finely chopped or minced

1 tablespoon chili powder

½ tablespoon cumin

½ tablespoon smoked paprika

1 lb. ground turkey or chicken

1 large zucchini diced

1 cup bone broth

1 tablespoon cocoa powder

1 can corn

15 oz. canned black beans, drained and rinsed

15 oz. canned crushed tomatoes

1 teaspoon salt

½ teaspoon black pepper

optional toppings for serving: full fat greek yogurt, crumbled tortilla chips, diced avocado, shredded cheese, green onion, cilantro

Instructions:

1. In a large heavy pot such as a Dutch oven, over medium-high heat, sauté the onion and bell pepper in olive oil until softened.

2. Add the garlic, chili powder, cumin, and smoked paprika and stir to coat, continuing to cook for about one minute until you can smell the spices start to open.

3. Add the zucchini and the ground turkey or chicken and break the meat apart, cooking until the meat is cooked through and browned.

4. Add the bone broth, cocoa powder, corn, black beans, tomatoes, salt and pepper. Stir to combine and bring to a boil.

5. Cover the pot and simmer on low heat for at least 30 minutes.

6. Serve topped with optional toppings.

7. This meal is great for meal prep. I like to make a double batch and put half in the freezer for those weeks I can't be bothered to cook.

PCOS-friendly Spicy Ramen

Ingredients

1 tsp olive oil

3 cloves garlic

1 tablespoon fresh ginger, grated or minced

2 tablespoons gochujang paste- more or less to taste

1/4 cup smooth peanut butter

2 tablespoons white miso paste

4 cups bone broth

2 teaspoons toasted sesame oil

1 tablespoon rice vinegar

1 teaspoons maple syrup

2 tablespoons soy sauce or gluten-free tamari

8 ounces high protein ramen noodles (such as "what if foods" or use chickpea spaghetti)

Optional toppings: sliced cooked chicken, shrimp, tofu, shredded carrots, spinach, steamed broccoli, steamed bok choy, shredded cabbage, sauteed mushrooms, soft-boiled eggs, fresh herbs, bean sprouts.

Instructions:

1. Make ramen broth: Saute the garlic and ginger in olive oil until they begin to soften and become fragrant. Stir in gochujang, peanut butter, and white miso and mix until combined.

2. Add the bone broth, sesame oil, and soy sauce, and whisk until smooth. Heat to a simmer. Add rice vinegar and maple syrup to the broth. Taste and adjust to personal preference.

3. Meanwhile, boil the ramen noodles in a separate pot of water until cooked through. Drain and set aside.

Assemble ramen bowls. Add noodles to the bottom of a bowl and top with optional toppings. (Adding at least one protein and additional vegetable is most supportive for PCOS! But the noodles already have fiber and protein.) Pour broth into bowls and garnish with herbs, crushed peanuts, or a drizzle of chili oil.

Chicken Posole Verde

Ingredients:

1 4oz ounce can whole green chilies

4 cups chicken bone broth

1 tablespoon olive oil

1 small yellow onion, diced very fine

2 cloves garlic, crushed or diced very fine

1 teaspoon dried oregano

1½ teaspoons ground cumin

1 teaspoon chili powder

1 15 oz can white hominy, drained and rinsed

2 cups shredded chicken breast (from a rotisserie chicken, leftovers, or canned.)

salt to taste

Optional (but highly recommended!) garnishes: lime juice, shredded cabbage, chopped cilantro, sliced radishes, diced avocado

Instructions:

1. Add can of chilis and and ½ a cup of bone broth to a blender or food processor and puree until smooth. Set aside.

2. Heat the olive oil in a medium pot or dutch oven. When hot, add the minced onions and garlic and sauté for 3 minutes until the onions become translucent and the garlic is fragrant. Add the oregano, cumin and chili powder and cook for 1 more minute.

3. Add the chili puree, shredded chicken, hominy and remaining broth to the pot and bring the mixture to a boil. Lower the heat to a simmer and cook for 10 minutes. Taste your posole and season with salt.

4. Ladle the posole into bowls and garnish with fresh lime juice and toppings of your choice.