1 cup red quinoa
1 1/2 cups water
Salt to taste
1 1/2 pounds fava beans
1/2 head cauliflower, broken into small florets
2 tablespoons chopped chives
For the dressing:
1 tablespoon freshly squeezed lemon juice
1 tablespoon sherry vinegar
1/2 teaspoon curry powder
1 teaspoon Dijon mustard
1 small garlic clove, puréed
Salt to taste
2 tablespoons grapeseed oil
5 tablespoons buttermilk
Freshly ground pepper
1. Rinse the quinoa in several changes of water. Heat a heavy
medium-size saucepan over medium-high heat and add the quinoa. Stir
until the water on the grains has evaporated and the quinoa begins to
crackle and smell toasty. Add the water and salt to taste. Bring to a
boil, cover and reduce the heat to low. Simmer 20 minutes, until some of
the quinoa grains display a little white spiral and the water has been
absorbed. Remove from the heat, place a dish towel over the top of the
pot and return the lid. Let sit for 15 minutes. Fluff the quinoa with a
fork.
2. Meanwhile, shell and skin the fava beans. Bring a medium pot of
salted water to a boil. Fill a bowl with ice water. Drop the shelled
fava beans into the boiling water and boil 5 minutes. Remove from the
pot with a slotted spoon and transfer immediately to the cold water.
Allow the beans to cool for several minutes, then slip off their skins
by pinching off the eye of the skin and squeezing gently. Hold several
beans in one hand and use your other thumb and forefinger to pinch off
the eyes; have a bowl for the shelled favas close at hand, and this will
not take a very long time.
3. Bring the water in the pot back to a boil and drop in the
cauliflower. Boil 3 to 5 minutes, until just tender. Transfer to a bowl
of ice water, drain and dry on paper towels. Alternatively, steam the
cauliflower for 4 to 5 minutes, or see the roasting variation below.
4. Whisk together the dressing ingredients. Toss the quinoa, fava beans,
cauliflower and chives in a bowl. Toss with the dressing and serve.
Yield: 4 to 6 servings.
Advance preparation: The salad will keep for a couple of days in the refrigerator.
Variation: For a prettier, more intensely flavored cauliflower, roast it
while you cook the quinoa. Preheat the oven to 450 degrees and line a
sheet pan with parchment. Slice the cauliflower 1/2 inch thick, sprinkle
with salt and curry powder (1/4 to 1/2 teaspoon) and toss with 2
tablespoons olive oil or grapeseed oil. Roast 15 to 20 minutes, stirring
or flipping the pieces over with tongs halfway through, until the
cauliflower is tender and lightly browned. Remove from the heat and cut
into smaller pieces if desired, then toss with the other salad
ingredients as directed.
Nutritional information per serving (4 servings): 268 calories (327 for
variation); 10 grams fat (17 for variation); 1 gram saturated fat (2 for
variation); 6 grams polyunsaturated fat (7 for variation); 2 grams
monounsaturated fat (7 for variation); 1 milligram cholesterol; 36 grams
carbohydrates; 6 grams dietary fiber; 87 milligrams sodium (does not
include salt to taste); 10 grams protein.
Nutritional information per serving (6 servings): 179 calories (218 for
variation); 7 grams fat (11 for variation); 1 gram saturated fat; 4
grams polyunsaturated fat (5 for variation); 1 gram monounsaturated fat
(5 for variation); 1 milligram cholesterol; 24 grams carbohydrates; 4
grams dietary fiber; 58 milligrams sodium (does not include salt to
taste); 7 grams protein.
Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”
No comments:
Post a Comment