When the chill of winter sets in, nothing feels better than a bowl of nourishing, homemade PCOS-friendly soup.
My favorite is this Butternut Squash, Corn & Chickpea Soup. The creamy butternut squash, the fiber rich corn, and protein-packed chickpeas make this a perfect PCOS meal.
This recipe is as simple to prepare as it is satisfying, making it an easy way to get a balanced, PCOS-friendly meal on the table.
Why This Recipe Deserves a Spot in Your Rotation
This soup isn’t just cozy—it’s carefully crafted with PCOS in mind:
- High in Fiber & Protein: The combination of chickpeas and squash helps stabilize blood sugar and curb carb cravings.
- Anti-Inflammatory: Turmeric lends its warm flavor and inflammation-fighting benefits. Rosemary has anti-inflammatory properties as well.
- Good for the Gut: Onion and garlic is a fav prebiotic fiber for your gut.
- Meal Prep-Friendly: Perfect for batching, this recipe saves you time and stress during busy weeks.
- Made with Pantry Staples: Frozen corn and butternut squash as well as canned chickpeas.
- Adaptable: Easily add in more protein with chicken bone broth and simmer a package of chicken thighs in the soup, then shred.
What you Need
- Onion
- fresh rosemary (or dried rosemary)
- Garlic cloves
- butternut squash (use pre-cut or frozen for convenience)
- olive oil
- ground turmeric
- canned chickpeas
- vegetable broth
- frozen corn
- Salt and black pepper to taste
How to Make
🥄 Variations to Suit Your Tastes
- Coconut Curry Twist: Stir in a can of coconut milk and a tablespoon of curry paste for a creamy, bold flavor.
- Smoky Paprika Depth: Add smoked paprika while sautéing for a rich, smoky soup.
- Greens Boost: Toss in chopped kale or spinach in the last 5 minutes of cooking for added nutrients.
💡 Cooking Tips for Stress-Free Meal Prep
- Use pre-cut or frozen butternut squash to save time.
- Batch-cook and freeze individual portions for busy weeks.
- Pair with a rotisserie chicken or a side salad for a complete meal.
- Feel free to use frozen onions, garlic, corn and butternut squash for this recipe.
Chickpea, Corn, and Butternut Squash Soup (PCOS-friendly)
Ingredients
- 1 medium onion chopped
- 1 tsp rosemary fresh, chopped
- 2 cloves garlic minced or pressed
- 2 cup butternut squash peeled and cubed
- 2 Tbs olive oil
- 1 tsp turmeric ground
- 3 cup chickpeas canned, drained and rinsed
- 4 cup chicken bone broth
- 2 cup corn frozen, defrosted
- salt to taste
- black pepper to taste
Instructions
Prep
- Chop onion, and rosemary, and mince the garlic.
- If you purchase a whole butternut squash, peel, and cube. You can also use pre-cut or frozen.
Make
- Add olive oil to a large soup pot and over medium heat sauté onion until soft and fragrant.
- Add turmeric, garlic, and rosemary and stir for about 1 minute to coat the onions.
- Add the rest of the ingredients, except the corn, and cover with bone broth.
- Reduce heat and simmer with the lid on for 20 minutes, stirring occasionally.
- Transfer half of the soup to a blender, purée until smooth and add it back to the pot along with the corn.
- Stir and season with salt and pepper to taste.
- Garnish with a drizzle of olive oil and a sprinkle of red pepper flakes if desired.
Video
Nutrition
Final thoughts…
This soup is more than a recipe—it’s a reminder that eating for PCOS doesn’t have to feel restrictive. With simple ingredients and adaptable flavors, this hearty dish brings warmth, nourishment, and joy to your table.
Ready to whip this up?
Meggie Connelly MS, RD, LDN is a Registered Dietitian Nutritionist, PCOS Advocate and Culinary Nutritionist who helps individuals with PCOS and chronic dieters go from confused, frustrated and exhausted to confident and balanced.
