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Quinoa Pilaf with Peppers Calories
Healthy quinoa pilaf made with colorful peppers
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quinoa Pilaf with Peppers (160 g) has 192 calories. That works out to 120 calories per 100 g. It contains 32.8 g of carbs, 6.1 g of protein, 3.5 g of fat and 4.3 g of fiber. Its 35.2 mg of Vitamin C covers 39% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Quinoa Pilaf with Peppers Nutrition Facts
Selected: 1 cup (medium) · 160 g
192
KCAL / 160G
Carbs
32.8g
· 12% DV
Protein
6.1g
· 12% DV
Fat
3.5g
· 4% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 13% · Fat 17%
Quinoa Pilaf with Peppers nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.37 g | 2% |
| Trans fat | 0 g | |
| Sodium | 9.6 mg | 0% |
| Total carbohydrate | 32.8 g | 12% |
| Fiber | 4.3 g | 15% |
| Protein | 6.1 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Quinoa Pilaf with Peppers?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 192 kcal |
| ½ cup (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (medium) | 180 g | 216 kcal |
| 1.5 cup (large) | 240 g | 288 kcal |
| 1 bottle (large) | 250 g | 300 kcal |
| 2 cup (extra large) | 320 g | 384 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Quinoa Pilaf with Peppers
What is Quinoa Pilaf with Peppers made of?
Quinoa Pilaf with Peppers is a savory dish made by cooking quinoa with sweet peppers, often alongside onion, oil, and seasonings. It is typically prepared from minimally processed ingredients, and the vegetables or spices can be varied to suit the recipe.
Do you need to rinse quinoa for Quinoa Pilaf with Peppers?
Yes, rinse the quinoa in a fine-mesh strainer under running water before making Quinoa Pilaf with Peppers. This removes much of the naturally occurring saponin on the seeds, which can otherwise give the cooked dish a bitter or soapy taste.
How do you make Quinoa Pilaf with Peppers?
To make Quinoa Pilaf with Peppers, soften chopped onion and peppers in a little oil, then stir in rinsed quinoa. Add water or broth, cover, and cook until the quinoa is tender and its liquid has been absorbed; fluff before serving.
Why does Quinoa Pilaf with Peppers taste bitter?
Quinoa Pilaf with Peppers may taste bitter if the quinoa was not rinsed well, because residual saponin can leave an unpleasant flavor. Burnt onion or over-browned peppers can also make the dish bitter, so rinse the quinoa and cook the vegetables gently.
Which peppers work best in Quinoa Pilaf with Peppers?
Sweet bell peppers work well in Quinoa Pilaf with Peppers; red, yellow, and green varieties all suit the dish. Using more than one color adds visual variety, while a hot pepper can be added if you want a spicier pilaf.
What can you serve with Quinoa Pilaf with Peppers?
Quinoa Pilaf with Peppers pairs well with grilled vegetables, fish, chicken, or beans. For a simple vegetarian meal, serve it with a green salad or a yogurt-based side; it can also be offered as a colorful alternative to rice or couscous.
Can you make Quinoa Pilaf with Peppers ahead of time?
Yes, Quinoa Pilaf with Peppers can be made ahead. Refrigerate it in a covered container promptly after cooking, then reheat until steaming hot throughout. Store leftovers safely rather than leaving the cooked pilaf at room temperature for an extended period.
Can you freeze Quinoa Pilaf with Peppers?
Yes, Quinoa Pilaf with Peppers freezes well for later meals. Cool it, divide it into airtight portions, and thaw in the refrigerator before reheating thoroughly. The peppers may be softer after thawing, but the dish remains convenient for meal prep.
Can you eat Quinoa Pilaf with Peppers cold?
Yes, Quinoa Pilaf with Peppers can be eaten cold if it has been refrigerated safely after cooking. Toss it with fresh herbs, lemon juice, or extra chopped vegetables for a chilled grain salad, and avoid eating pilaf that has been left out for hours.
Is Quinoa Pilaf with Peppers a good choice for people with diabetes?
Quinoa Pilaf with Peppers can fit into a meal for someone with diabetes, but the portion and foods served alongside it affect the meal’s overall impact on blood sugar. Individual needs vary, so ask your clinician or dietitian for personalized guidance.
Quinoa Pilaf with Peppers Vitamins & Minerals
Vitamins
Vitamin C
35.2mg · 39% DV
Folate
60.8µg · 15% DV
Vitamin K
17.6µg · 15% DV
B5
0.64mg · 13% DV
Minerals
Manganese
0.8mg · 35% DV
Copper
0.29mg · 32% DV
Phosphorus
147mg · 21% DV
Magnesium
61mg · 15% DV
Potassium ⭐
352mg · 10% DV
Sodium
9.6mg · 0% DV
Quinoa Pilaf with Peppers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Pilaf with Peppers
To burn the 192 calories in 1 cup (medium) (160 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Quinoa Pilaf with Peppers?
Quinoa Pilaf with Peppers combines quinoa, a seed native to the Andes, with colourful peppers in a pilaf-style preparation. The quinoa turns tender with a slight bite, while the peppers bring a gentle sweetness and vivid colour; it is a flexible alternative to a rice pilaf rather than a dish tied to one single tradition.
Serve it warm as a side with roasted vegetables, fish or beans, or enjoy a bowl as a light lunch. It provides carbohydrates and fibre, with 2.7 g of fibre per 100 g. Add chickpeas or another protein-rich accompaniment for a more substantial meal, or keep the dish light with a modest amount of oil.
How Nutritious Is Quinoa Pilaf with Peppers?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Quinoa Pilaf with Peppers Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Quinoa Pilaf with Peppers Contain Allergens?
No known major allergens
Which Diets Is Quinoa Pilaf with Peppers Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Quinoa Pilaf with Peppers Fat Profile
SATURATED
0.37g
MONOUNSATURATED
0.83g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.