Walnuts bring plant omega-3s and lentils bring fibre, so a bowl of "pasta night" lands far gentler than the mince version — especially served over wholewheat or lentil pasta.
40 min
Serves 4
Vegan
Vegan
low GI
Nutrition per serving
420kcal
18gprotein
46gcarbs
19gfat
14gfibre
Ingredients
1 cup brown or green lentils, rinsed
1/2 cup walnuts, finely chopped
1 onion, diced
2 carrots, finely diced
2 celery sticks, finely diced
3 cloves garlic, crushed
1 can chopped tomatoes
2 tbsp tomato purée
2 cups vegetable stock
1 tsp dried oregano
2 tbsp olive oil
Method
Soften the onion, carrot and celery in the oil over a low heat for 10 minutes — do not rush this part.
Add the garlic, oregano, walnuts and tomato purée and stir for 2 minutes.
Add the lentils, tomatoes and stock, then simmer uncovered for 25 minutes until thick.
Season well and serve over wholewheat or lentil pasta.
Tips & swaps
Toasting the walnuts first makes the whole sauce taste richer and meatier.
Freeze in portions — this is the one to have on standby for a low-energy day.
Keeping it
Keeps 4 days in the fridge, 3 months frozen.
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.