Quinoa is a complete protein and sits far lower on the glycemic index than rice or couscous, so a generous portion still leaves your blood sugar calm.
35 min
Serves 3
Low-GI
Vegan
low GI
Nutrition per serving
400kcal
14gprotein
48gcarbs
18gfat
10gfibre
Ingredients
1 cup quinoa, rinsed
1 courgette, chopped
1 red pepper, chopped
1 aubergine, cubed
3 tbsp olive oil
1 tsp smoked paprika
2 tbsp pumpkin seeds
Juice of 1 lemon
Handful fresh mint, chopped
Method
Heat the oven to 200°C / 400°F. Toss the vegetables with 2 tbsp oil and the paprika, then roast 25 minutes.
Meanwhile simmer the quinoa in 2 cups water for 15 minutes, then rest off the heat for 5 and fluff with a fork.
Combine the quinoa and roasted vegetables in a big bowl.
Dress with the lemon juice and remaining oil, then scatter over the pumpkin seeds and mint.
Tips & swaps
Rinse quinoa well or it tastes bitter.
Roast a double tray of vegetables and use half for tomorrow’s wrap.
Keeping it
Keeps 4 days in the fridge and travels well in a lunchbox.
Track what it does for you
Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.
General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.