{"id":985,"date":"2026-04-24T08:05:00","date_gmt":"2026-04-24T12:05:00","guid":{"rendered":"https:\/\/site.extension.uga.edu\/diabetes\/?p=985"},"modified":"2026-05-31T14:29:29","modified_gmt":"2026-05-31T18:29:29","slug":"eat-smart-with-diabetes-a-fiber-rich-dish","status":"publish","type":"post","link":"https:\/\/site.extension.uga.edu\/diabetes\/2026\/04\/eat-smart-with-diabetes-a-fiber-rich-dish\/","title":{"rendered":"Eat smart with diabetes: a fiber-rich dish"},"content":{"rendered":"\n<p>Diabetes, including type 1 diabetes, type 2 diabetes, and gestational diabetes, occurs when the body cannot use&nbsp;or&nbsp;make&nbsp;insulin properly, leading to&nbsp;limited&nbsp;&nbsp;or&nbsp;impaired blood sugar uptake.\u202f\u202f&nbsp;<\/p>\n\n\n\n<p>Making smart food choices&nbsp;can help manage blood sugar levels. Whole grains and non-starchy vegetables are excellent options because they are higher in fiber, which&nbsp;digests&nbsp;more slowly&nbsp;and&nbsp;is&nbsp;less likely to cause a spike in blood sugar.\u202f\u202f&nbsp;<\/p>\n\n\n\n<p>Quinoa is&nbsp;an&nbsp;example of a whole grain that is&nbsp;rich&nbsp;in fiber&nbsp;and&nbsp;protein.&nbsp;The recipe below&nbsp;from the Diabetes Food Hub&nbsp;features&nbsp;this nutritious grain!&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nutrition Facts Behind the Recipe<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"441\" height=\"658\" src=\"https:\/\/site.extension.uga.edu\/diabetes\/files\/2026\/03\/Screenshot-2026-03-26-115627.png\" alt=\"Nutrition Facts label for red pepper quinoa recipe from the Diabetes Food Hub which makes 5 2\/3 cup servings that provide 180 calories, 0.9g saturated fat, 0mg cholesterol, 20mg sodium, 21g carbohydrates, 4g fiber, 6g protein, and 360mg potassium \" class=\"wp-image-986\" style=\"aspect-ratio:0.6702178298615047;width:462px;height:auto\" srcset=\"https:\/\/site.extension.uga.edu\/diabetes\/files\/2026\/03\/Screenshot-2026-03-26-115627.png 441w, https:\/\/site.extension.uga.edu\/diabetes\/files\/2026\/03\/Screenshot-2026-03-26-115627-201x300.png 201w\" sizes=\"auto, (max-width: 441px) 100vw, 441px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li>Quinoa is a whole grain&nbsp;and&nbsp;a good plant-based protein,&nbsp;packed&nbsp;with&nbsp;iron, magnesium, potassium, and antioxidants.&nbsp;\n<ul class=\"wp-block-list\">\n<li>Iron: an important transporter for oxygen in the bloodstream&nbsp;<\/li>\n\n\n\n<li>Magnesium:&nbsp;a mineral that crucial for nerve function and&nbsp;blood&nbsp;pressure regulation&nbsp;<\/li>\n\n\n\n<li>Potassium: a mineral that helps regulate blood pressure and ensure proper heart and muscle function&nbsp;<\/li>\n\n\n\n<li>Antioxidants: natural compounds, such as vitamin C&nbsp;and&nbsp;beta-carotene, that&nbsp;are&nbsp;found in fruits and&nbsp;vegetables, that&nbsp;help protect cells from damage&nbsp;<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Cannellini beans (or white kidney beans) add more&nbsp;plant protein&nbsp;and can be swapped with&nbsp;chickpeas.&nbsp;<\/li>\n\n\n\n<li>Walnuts&nbsp;give&nbsp;crunch&nbsp;and&nbsp;are&nbsp;a great&nbsp;source&nbsp;of&nbsp;omega-3&nbsp;fatty acids, healthy fats that are important for brain and eye function and can support heart health when consumed in&nbsp;moderation.&nbsp;<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Author&#8217;s Recipe Selection<\/h2>\n\n\n\n<p><a href=\"https:\/\/diabetesfoodhub.org\/recipes\/red-pepper-quinoa\">https:\/\/diabetesfoodhub.org\/recipes\/red-pepper-quinoa<\/a><\/p>\n\n\n<div class=\"wpzoom-custom-recipe-card-post wpzoom-rcb-post-shortcode\" data-parent-id=\"689\" data-recipe-post=\"689\"><div class=\"wp-block-wpzoom-recipe-card-block-recipe-card is-style-default header-content-align-left block-alignment-left\" id=\"wpzoom-recipe-card\"><div class=\"recipe-card-image\">\n\t\t\t\t<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"530\" src=\"https:\/\/site.extension.uga.edu\/diabetes\/files\/2025\/09\/ezgif-89cb4368aac6e3-720x530.png\" class=\"wpzoom-recipe-card-image\" alt=\"Red Pepper Quinoa\" id=\"690\" \/>\n\t\t\t\t\t<figcaption>\n\t\t\t\t\t\t<div class=\"wpzoom-recipe-card-print-link\">\n\t            <a class=\"btn-print-link no-print\" href=\"#wpzoom-recipe-card\" title=\"Print directions...\" style=\"background-color: #222222;\" data-servings-size=\"5\" data-recipe-id=\"985\">\n\t            \t<SVG class=\"wpzoom-rcb-icon-print-link\" viewBox=\"0 0 32 32\" width=\"32\" height=\"32\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n \t            \t    <g data-name=\"Layer 55\" id=\"Layer_55\">\n \t            \t        <Path class=\"wpzoom-rcb-print-icon\" d=\"M28,25H25a1,1,0,0,1,0-2h3a1,1,0,0,0,1-1V10a1,1,0,0,0-1-1H4a1,1,0,0,0-1,1V22a1,1,0,0,0,1,1H7a1,1,0,0,1,0,2H4a3,3,0,0,1-3-3V10A3,3,0,0,1,4,7H28a3,3,0,0,1,3,3V22A3,3,0,0,1,28,25Z\" \/>\n \t            \t        <Path class=\"wpzoom-rcb-print-icon\" d=\"M25,31H7a1,1,0,0,1-1-1V20a1,1,0,0,1,1-1H25a1,1,0,0,1,1,1V30A1,1,0,0,1,25,31ZM8,29H24V21H8Z\" \/>\n \t            \t        <Path class=\"wpzoom-rcb-print-icon\" d=\"M25,9a1,1,0,0,1-1-1V3H8V8A1,1,0,0,1,6,8V2A1,1,0,0,1,7,1H25a1,1,0,0,1,1,1V8A1,1,0,0,1,25,9Z\" \/>\n \t            \t        <rect class=\"wpzoom-rcb-print-icon\" height=\"2\" width=\"2\" x=\"24\" y=\"11\" \/>\n \t            \t        <rect class=\"wpzoom-rcb-print-icon\" height=\"2\" width=\"4\" x=\"18\" y=\"11\" \/>\n \t            \t    <\/g>\n \t            \t<\/SVG>\n\t                <span>Print<\/span>\n\t            <\/a>\n\t        <\/div>\n\t\t            <\/figcaption>\n\t\t\t\t<\/figure>\n\t\t\t<\/div>\n\t\t\t<div class=\"recipe-card-heading\">\n\t\t\t\t<h2 class=\"recipe-card-title\">Red Pepper Quinoa<\/h2><span class=\"recipe-card-author\">Recipe by Diabetes Food Hub<\/span><span class=\"recipe-card-course\">Course: <mark>Lunch, Dinner, Sides<\/mark><\/span><span class=\"recipe-card-difficulty\">Difficulty: <mark>Easy<\/mark><\/span><\/div><div class=\"recipe-card-details\"><div class=\"details-items\"><div class=\"detail-item detail-item-0\"><span class=\"detail-item-icon oldicon oldicon-food\" style=\"color: #6d767f;\"><\/span><span class=\"detail-item-label\">Servings<\/span><p class=\"detail-item-value\">5<\/p><span class=\"detail-item-unit\">servings<\/span><\/div><div class=\"detail-item detail-item-1\"><span class=\"detail-item-icon oldicon oldicon-clock\" style=\"color: #6d767f;\"><\/span><span class=\"detail-item-label\">Prep time<\/span><p class=\"detail-item-value\">10<\/p><span class=\"detail-item-unit\">minutes<\/span><\/div><div class=\"detail-item detail-item-2\"><span class=\"detail-item-icon foodicons foodicons-cooking-food-in-a-hot-casserole\" style=\"color: #6d767f;\"><\/span><span class=\"detail-item-label\">Cooking time<\/span><p class=\"detail-item-value\">20<\/p><span class=\"detail-item-unit\">minutes<\/span><\/div><div class=\"detail-item detail-item-4\"><span class=\"detail-item-icon foodicons foodicons-cheese-with-little-cutted-triangular-piece\" style=\"color: #6d767f;\"><\/span><span class=\"detail-item-label\">Serving Size<\/span><p class=\"detail-item-value\">2\/3<\/p><span class=\"detail-item-unit\">cup<\/span><\/div><\/div><\/div><div class=\"recipe-card-ingredients\"><h3 class=\"ingredients-title\">Ingredients<\/h3><ul class=\"ingredients-list layout-1-column\"><li id=\"wpzoom-rcb-ingredient-item-68d1435da3a41\" class=\"ingredient-item\"><span class=\"tick-circle\"><\/span><p class=\"ingredient-item-name is-strikethrough-active\"><span class=\"wpzoom-rcb-ingredient-name\">1\/2 cup tricolor quinoa<\/span><\/p><\/li><li id=\"wpzoom-rcb-ingredient-item-68d1435da3a42\" class=\"ingredient-item\"><span class=\"tick-circle\"><\/span><p class=\"ingredient-item-name is-strikethrough-active\"><span class=\"wpzoom-rcb-ingredient-name\">1\/4 cup onion, chopped<\/span><\/p><\/li><li id=\"wpzoom-rcb-ingredient-item-68d1435da3a43\" class=\"ingredient-item\"><span class=\"tick-circle\"><\/span><p class=\"ingredient-item-name is-strikethrough-active\"><span class=\"wpzoom-rcb-ingredient-name\">1 whole red bell pepper, chopped<\/span><\/p><\/li><li id=\"wpzoom-rcb-ingredient-item-68d1435da3a44\" class=\"ingredient-item\"><span class=\"tick-circle\"><\/span><p class=\"ingredient-item-name is-strikethrough-active\"><span class=\"wpzoom-rcb-ingredient-name\">2 cups kale<\/span><\/p><\/li><li id=\"wpzoom-rcb-ingredient-item-1758544954583567\" class=\"ingredient-item\"><span class=\"tick-circle\"><\/span><p class=\"ingredient-item-name is-strikethrough-active\"><span class=\"wpzoom-rcb-ingredient-name\">1\/3 cup cannellini beans, drained and rinsed<\/span><\/p><\/li><li id=\"wpzoom-rcb-ingredient-item-1758544991203756\" class=\"ingredient-item\"><span class=\"tick-circle\"><\/span><p class=\"ingredient-item-name is-strikethrough-active\"><span class=\"wpzoom-rcb-ingredient-name\">1\/3 cup walnuts<\/span><\/p><\/li><li id=\"wpzoom-rcb-ingredient-item-1758545001986821\" class=\"ingredient-item\"><span class=\"tick-circle\"><\/span><p class=\"ingredient-item-name is-strikethrough-active\"><span class=\"wpzoom-rcb-ingredient-name\">2 cloves garlic, minced<\/span><\/p><\/li><li id=\"wpzoom-rcb-ingredient-item-1758545012682918\" class=\"ingredient-item\"><span class=\"tick-circle\"><\/span><p class=\"ingredient-item-name is-strikethrough-active\"><span class=\"wpzoom-rcb-ingredient-name\">1 cup water<\/span><\/p><\/li><li id=\"wpzoom-rcb-ingredient-item-1758545021523967\" class=\"ingredient-item\"><span class=\"tick-circle\"><\/span><p class=\"ingredient-item-name is-strikethrough-active\"><span class=\"wpzoom-rcb-ingredient-name\">1 tablespoon (tbsp) white cooking wine or lemon juice<\/span><\/p><\/li><li id=\"wpzoom-rcb-ingredient-item-17585450521131192\" class=\"ingredient-item\"><span class=\"tick-circle\"><\/span><p class=\"ingredient-item-name is-strikethrough-active\"><span class=\"wpzoom-rcb-ingredient-name\">1 tbsp balsamic vinegar<\/span><\/p><\/li><li id=\"wpzoom-rcb-ingredient-item-17585450636461289\" class=\"ingredient-item\"><span class=\"tick-circle\"><\/span><p class=\"ingredient-item-name is-strikethrough-active\"><span class=\"wpzoom-rcb-ingredient-name\">2 teaspoons (tsp) olive oil<\/span><\/p><\/li><\/ul><\/div><div class=\"recipe-card-directions\"><h3 class=\"directions-title\">Directions<\/h3><ul class=\"directions-list\"><li id=\"wpzoom-rcb-direction-step-68d1435da3a45\" class=\"direction-step\">Cook quinoa in water according to package instructions, omitting any added salt.<\/li><li id=\"wpzoom-rcb-direction-step-68d1435da3a46\" class=\"direction-step\">While the quinoa is cooking, saut\u00e9 onion, garlic, and red pepper over medium-high heat in olive oil for about 10 minutes. Add kale and beans and continue to saut\u00e9 until kale is wilted, about 5 more minutes.<\/li><li id=\"wpzoom-rcb-direction-step-68d1435da3a47\" class=\"direction-step\">Stir pepper mixture, walnuts, wine (or lemon juice), and balsamic vinegar into the quinoa. Serve warm or cold. <\/li><li id=\"wpzoom-rcb-direction-step-68d1435da3a48\" class=\"direction-step\">Add your choice of lean or plant protein (e.g., grilled chicken breast, fish, shrimp, or tofu...etc.) to make it a complete meal. <\/li><\/ul><\/div><script type=\"application\/ld+json\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@type\":\"Recipe\",\"name\":\"Red Pepper Quinoa\",\"image\":[\"https:\\\/\\\/site.extension.uga.edu\\\/diabetes\\\/files\\\/2025\\\/09\\\/ezgif-89cb4368aac6e3.png\",\"https:\\\/\\\/site.extension.uga.edu\\\/diabetes\\\/files\\\/2025\\\/09\\\/ezgif-89cb4368aac6e3-500x500.png\",\"https:\\\/\\\/site.extension.uga.edu\\\/diabetes\\\/files\\\/2025\\\/09\\\/ezgif-89cb4368aac6e3-500x375.png\",\"https:\\\/\\\/site.extension.uga.edu\\\/diabetes\\\/files\\\/2025\\\/09\\\/ezgif-89cb4368aac6e3-480x270.png\"],\"description\":\"\",\"keywords\":\"Low Sodium, Vegetarian, Vegan, Sides, Gluten-Free, Dinner, Lunch\",\"author\":{\"@type\":\"Person\",\"name\":\"Kaylee Gallatin\"},\"datePublished\":\"2026-04-24T08:05:00-04:00\",\"prepTime\":\"PT10M\",\"cookTime\":\"PT20M\",\"totalTime\":\"PT30M\",\"recipeCategory\":[\"Lunch\",\"Dinner\",\"Sides\"],\"recipeCuisine\":[],\"recipeYield\":[\"5\",\"5 servings\"],\"nutrition\":{\"@type\":\"NutritionInformation\"},\"recipeIngredient\":[\"1\\\/2 cup tricolor quinoa\",\"1\\\/4 cup onion, chopped\",\"1 whole red bell pepper, chopped\",\"2 cups kale\",\"1\\\/3 cup cannellini beans, drained and rinsed\",\"1\\\/3 cup walnuts\",\"2 cloves garlic, minced\",\"1 cup water\",\"1 tablespoon (tbsp) white cooking wine or lemon juice\",\"1 tbsp balsamic vinegar\",\"2 teaspoons (tsp) olive oil\"],\"recipeInstructions\":[{\"@type\":\"HowToStep\",\"name\":\"Cook quinoa in water according to package instructions, omitting any added salt.\",\"text\":\"Cook quinoa in water according to package instructions, omitting any added salt.\",\"url\":\"https:\\\/\\\/site.extension.uga.edu\\\/diabetes\\\/2026\\\/04\\\/eat-smart-with-diabetes-a-fiber-rich-dish\\\/#wpzoom-rcb-direction-step-68d1435da3a45\",\"image\":\"\"},{\"@type\":\"HowToStep\",\"name\":\"While the quinoa is cooking, saut\u00e9 onion, garlic, and red pepper over medium-high heat in olive oil for about 10 minutes. Add kale and beans and continue to saut\u00e9 until kale is wilted, about 5 more minutes.\",\"text\":\"While the quinoa is cooking, saut\u00e9 onion, garlic, and red pepper over medium-high heat in olive oil for about 10 minutes. Add kale and beans and continue to saut\u00e9 until kale is wilted, about 5 more minutes.\",\"url\":\"https:\\\/\\\/site.extension.uga.edu\\\/diabetes\\\/2026\\\/04\\\/eat-smart-with-diabetes-a-fiber-rich-dish\\\/#wpzoom-rcb-direction-step-68d1435da3a46\",\"image\":\"\"},{\"@type\":\"HowToStep\",\"name\":\"Stir pepper mixture, walnuts, wine (or lemon juice), and balsamic vinegar into the quinoa. Serve warm or cold.\",\"text\":\"Stir pepper mixture, walnuts, wine (or lemon juice), and balsamic vinegar into the quinoa. Serve warm or cold.\",\"url\":\"https:\\\/\\\/site.extension.uga.edu\\\/diabetes\\\/2026\\\/04\\\/eat-smart-with-diabetes-a-fiber-rich-dish\\\/#wpzoom-rcb-direction-step-68d1435da3a47\",\"image\":\"\"},{\"@type\":\"HowToStep\",\"name\":\"Add your choice of lean or plant protein (e.g., grilled chicken breast, fish, shrimp, or tofu...etc.) to make it a complete meal.\",\"text\":\"Add your choice of lean or plant protein (e.g., grilled chicken breast, fish, shrimp, or tofu...etc.) to make it a complete meal.\",\"url\":\"https:\\\/\\\/site.extension.uga.edu\\\/diabetes\\\/2026\\\/04\\\/eat-smart-with-diabetes-a-fiber-rich-dish\\\/#wpzoom-rcb-direction-step-68d1435da3a48\",\"image\":\"\"}]}<\/script><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Recipe Source<\/h2>\n\n\n\n<p>American Diabetes Association | Diabetes Food Hub<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Reference<\/h2>\n\n\n\n<p><a href=\"https:\/\/diabetes.org\/living-with-diabetes\/newly-diagnosed\" target=\"_blank\" rel=\"noreferrer noopener\">Newly Diagnosed with Diabetes<\/a>\u00a0| American Diabetes Association<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Diabetes, including type 1 diabetes, type 2 diabetes, and gestational diabetes, occurs when the body cannot use&nbsp;or&nbsp;make&nbsp;insulin properly, leading to&nbsp;limited&nbsp;&nbsp;or&nbsp;impaired blood sugar uptake.\u202f\u202f&nbsp; Making smart food choices&nbsp;can help manage blood sugar levels. Whole grains and non-starchy vegetables are excellent options because they are higher in fiber, which&nbsp;digests&nbsp;more slowly&nbsp;and&nbsp;is&nbsp;less likely to cause a spike in blood [&hellip;]<\/p>\n","protected":false},"author":580,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-985","post","type-post","status-publish","format-standard","hentry","category-recipes"],"_links":{"self":[{"href":"https:\/\/site.extension.uga.edu\/diabetes\/wp-json\/wp\/v2\/posts\/985","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/site.extension.uga.edu\/diabetes\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/site.extension.uga.edu\/diabetes\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/site.extension.uga.edu\/diabetes\/wp-json\/wp\/v2\/users\/580"}],"replies":[{"embeddable":true,"href":"https:\/\/site.extension.uga.edu\/diabetes\/wp-json\/wp\/v2\/comments?post=985"}],"version-history":[{"count":5,"href":"https:\/\/site.extension.uga.edu\/diabetes\/wp-json\/wp\/v2\/posts\/985\/revisions"}],"predecessor-version":[{"id":1093,"href":"https:\/\/site.extension.uga.edu\/diabetes\/wp-json\/wp\/v2\/posts\/985\/revisions\/1093"}],"wp:attachment":[{"href":"https:\/\/site.extension.uga.edu\/diabetes\/wp-json\/wp\/v2\/media?parent=985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/site.extension.uga.edu\/diabetes\/wp-json\/wp\/v2\/categories?post=985"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/site.extension.uga.edu\/diabetes\/wp-json\/wp\/v2\/tags?post=985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}