Red Pepper Quinoa

Red Pepper Quinoa
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Diabetes Superfoods Cookbook and Meal Planner . Recipe Credit: . Photo Credit: Mittera.
Enjoy this grain and bean salad that is perfect with simple protein entrees at dinnertime and even better for lunch the next day.

Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here


  • Prep time
    10 min
  • Cook time
    20 min
  • Servings
    5 Servings
  • Serving size
    2/3 cup
Nutrition Facts

Nutrition Facts

5 Servings

  • Serving Size
    2/3 cup
  • Amount per serving Calories 180

  • Total Fat 8g
    • Saturated Fat 0.9g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 20mg
  • Total Carbohydrate 21g
    • Dietary Fiber 4g
    • Total Sugars 4g
  • Protein 6g
  • Potassium 360mg
  • Phosphorus 150mg

Choices/Exchanges: 1 Starch, 1 Nonstarchy vegetable, 1 1/2 Fat



  • tricolor quinoa
    1/2 cup
  • water
    1 cup
  • chopped onion
    1/4 cup
  • garlic (minced)
    2 clove
  • red bell pepper (chopped)
  • olive oil
    2 tsp
  • kale
    2 cup
  • cannellini beans (drained and rinsed)
    1/3 cup
  • walnuts
    1/3 cup
  • white cooking wine or lemon juice
    1 tbsp
  • balsamic vinegar
    1 tbsp


  1. Cook quinoa in water according to package instructions, omitting any added salt.

  2. While the quinoa is cooking, saute onion, garlic, and red pepper over medium-high heat in olive oil for about 10 minutes. Add kale and beans and continue to saute until kale is wilted, about 5 more minutes.

  3. Stir pepper mixture, walnuts, wine (or lemon juice), and balsamic vinegar into the quinoa. Serve warm or cold.