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Healthy PCOS Summer Salad Bowl Recipe with 5 Low-Glycemic Ingredients

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A light, refreshing, and nutrient-packed salad bowl designed with low-glycemic ingredients to support blood sugar balance, perfect for managing PCOS and enjoying a satisfying summer meal.

Ingredients

Scale
  • 1 cup quinoa (uncooked)
  • 2 cups kale, finely chopped (stems removed)
  • 1 cup cucumber, diced
  • 1 medium ripe avocado, cubed
  • ½ cup cherry tomatoes, halved
  • ¼ cup walnuts, roughly chopped
  • ½ cup cooked chickpeas (canned, drained and rinsed)
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • 1 tablespoon extra virgin olive oil
  • 1 small garlic clove, minced (optional)
  • Salt and pepper, to taste

Instructions

  1. Rinse 1 cup (170 g) of quinoa under cold water using a fine mesh strainer to remove bitterness. Place in a medium saucepan with 2 cups (480 ml) of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and quinoa is fluffy. Let it cool slightly while you prepare the rest.
  2. Wash and dry 2 cups of chopped kale. Remove tough stems. Massage the leaves gently with a pinch of salt for about 2 minutes until they soften and darken slightly.
  3. Dice 1 cup (150 g) cucumber, halve ½ cup (75 g) cherry tomatoes, and cube 1 ripe avocado. Toss avocado with a squeeze of lemon juice to prevent browning.
  4. In a small bowl or jar, whisk together 2 tablespoons tahini, juice of 1 lemon, 1 tablespoon olive oil, minced garlic, salt, and pepper until smooth. Add water a teaspoon at a time if dressing is too thick.
  5. In a large bowl, combine cooked quinoa, massaged kale, cucumber, tomatoes, chickpeas, and walnuts. Gently fold in avocado cubes to avoid mashing.
  6. Pour the dressing over the salad and toss lightly until everything is coated.
  7. Taste and adjust seasoning with extra salt, pepper, or lemon juice if needed.
  8. Serve immediately or chill for 15 minutes before serving.

Notes

Rinse quinoa thoroughly to avoid bitterness. Massage kale to soften and reduce bitterness. Add avocado last to keep it creamy and intact. Dressing can be shaken in a jar for easy mixing. Cook quinoa ahead and store in fridge for up to 3 days. Salad tastes better chilled or at room temperature. Substitute walnuts with almonds or seeds for nut-free option. Add fresh herbs like parsley or mint for extra brightness.

Nutrition

Keywords: PCOS, low-glycemic, summer salad, quinoa salad, healthy salad bowl, vegan, gluten-free, dairy-free, tahini dressing, kale salad

Find it online: https://piperplate.com/healthy-pcos-summer-salad-bowl-recipe-with-5-low-glycemic-ingredients/