Red Quinoa & Kidney Bean Burrito

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Skill Level
Preparation Time 10 minutes Total Time 25 minutes
Servings 8 burritos (1 burrito per serving) Cost Per Serving $1.17
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2 cupsRed Kidney Beans (cooked or canned and rinsed)
1/2 cupRed Quinoa, uncooked
1/2 cup + 1/4 cupWhite Onion, finely chopped
1Avocado, medium dice
1/2 cupTomato, medium dice
1/2 cupCilantro, roughly chopped
1Lime, juiced
1 tbspChipotle in Adobo (optional)
1 tbspOlive Oil
1 tspGround Cumin
1/4 cupPressed Cottage Cheese or Grated Cheddar Cheese
8Whole Wheat Tortillas
To tasteSea Salt and Freshly Gound Black Pepper


  1. ​Bring one cup of water to a boil and add quinoa. Cover with a lid and reduce heat to low. Cook for 15 minutes or until tender then remove from heat.
  2. Add olive oil to a medium sauté pan over medium heat. Add ½ cup of diced onions and cook until softened, about 5 minutes. Add kidney beans, ground cumin and chipotle in adobo (optional). Continue to cook for another 10 minutes until the beans just start to break apart. Season with a ¼ tsp of sea salt.
  3. Add avocado, tomato, cilantro, ¼ cup of onion and lime juice to a bowl and mix to combine.
  4. Combine quinoa with the pressed cottage or cheddar cheese.
  5. Add a couple table spoons of the bean mixture, a couple tablespoons of quinoa and a couple tablespoons of the avocado mixture to the middle of a tortilla. Roll up the tortilla and toast in a hot sauté pan or in the oven.
  6. Serve with a wedge of lime.


  • ​Being overweight is associated with a higher risk of kidney cancer. An estimated 25% of kidney cancers in the U.S. could be prevented by maintaining a healthy body weight. Foods rich in fibre such as vegetables, beans and whole grains can help you feel full while eating less. This can help you get to and keep a healthy body weight. 
  • One cup of kidney beans has 12 grams of fibre. A study of almost half a million people followed over 9 years found that people who ate the most fibre (16 grams per day) had a 15 to 20% lower risk of developing renal cell carcinoma, the most common type of kidney cancer, compared to people who ate the least fibre (7 grams per day). When looking at specific types of foods, fibre from legumes and whole grains was associated with a lower risk kidney cancer. 
  • When protein is digested, a waste product called urea is formed. The kidneys filter urea out of the blood and add it to urine, which carries it out of the body. Getting enough protein is important for healing and to help you maintain and increase muscle mass. However, high protein diets make the kidneys work harder, since there is more urea for them to filter. Most people need 0.8 grams of protein for each kilogram of body weight. 
  • If you have had a kidney removed or have reduced kidney function, talk to a registered dietitian for specific advice on your diet. You may need to modify recipes to meet your needs.