RED QUINOA, CAULIFLOWER AND FAVA BEAN SALAD
In addition to the protein and other nutrients present in quinoa, red quinoa also has antioxidant-rich phytonutrients called anthocyanins present in the red pigment. If you want a prettier, more intensely flavored cauliflower, take the extra step of roasting it (see variation below).
Provided by Martha Rose Shulman
Categories salads and dressings
Time 1h15m
Yield 4 to 6 servings
Number Of Ingredients 15
Steps:
- 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.
- 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.
- 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.
- Whisk together the dressing ingredients. Toss the quinoa, fava beans, cauliflower and chives in a bowl. Toss with the dressing and serve.
Nutrition Facts : @context http, Calories 265, UnsaturatedFat 6 grams, Carbohydrate 42 grams, Fat 7 grams, Fiber 12 grams, Protein 14 grams, SaturatedFat 1 gram, Sodium 630 milligrams, Sugar 12 grams, TransFat 0 grams
RAINBOW QUINOA SALAD WITH FAVA BEANS AND HERBS
Each of the three varieties of quinoa in rainbow quinoa -- red, black and blond - has a different texture, which is one of the things I like about the blend. The black grains are the hardest and never splay, and the red grains are harder than the white grains. The mixture takes about 5 minutes longer to cook than blond quinoa alone. I like to toast the grains in a hot pan first, for a richer flavor.
Provided by Martha Rose Shulman
Categories salads and dressings
Time 1h
Yield 6 servings
Number Of Ingredients 15
Steps:
- Place the quinoa in a strainer and rinse several times with cold 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 the blond quinoa grains display little white spirals and the water has been absorbed. 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 or with spoons.
- 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. Drain 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.
- Transfer the quinoa to a large bowl. Add the favas and the herbs. In a small bowl, whisk together the lemon juice, vinegar, salt to taste, garlic, optional mustard, pepper and the oils. Toss with the quinoa and fava bean mixture. Taste and adjust seasoning. Serve on a large platter or in a wide salad bowl, garnished with the lettuce if desired.
Nutrition Facts : @context http, Calories 324, UnsaturatedFat 10 grams, Carbohydrate 46 grams, Fat 12 grams, Fiber 14 grams, Protein 16 grams, SaturatedFat 1 gram, Sodium 663 milligrams, Sugar 14 grams
WHITE BEAN SALAD WITH ROASTED CAULIFLOWER
This is the kind of substantial salad that's nice to have on hand, no matter the occasion. If you have time, it's best made with large dried white beans, such as cannellini, simmered at home. (It's great to have a pot of cooked beans in the fridge all summer long, for deploying in salads and soups.) But using canned beans is absolutely OK. The recipe calls for roasting the cauliflower, but it could also be cooked on a grill to impart some pleasant smokiness.
Provided by David Tanis
Categories dinner, lunch, salads and dressings, vegetables, appetizer, side dish
Time 1h
Yield 4 to 6 servings
Number Of Ingredients 15
Steps:
- Heat oven to 400 degrees. Put cauliflower on a rimmed baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat. Roast on the top rack until nicely browned, 20 to 25 minutes. Set aside to cool.
- Make the dressing: Put shallot in a small bowl with mustard, lemon juice, lemon zest, vinegar and ground fennel, if using. Stir well to combine, then whisk in olive oil. Season to taste.
- Make the salad: Put beans in a low salad bowl. Add celery and cauliflower, pour the dressing over and toss well, taking care not to crush beans. Let salad rest for 30 minutes or so to meld flavors. Taste and adjust for salt, acid and oil. Add parsley and scallions, toss once more, then serve at room temperature.
TUNA, CAULIFLOWER AND WHITE BEAN SALAD
Cauliflower is very happy in a pungent marinade, so I added it to one of my favorite stand-bys, tuna and bean salad. I liked this salad even more with the cauliflower added, as the tuna flavor infuses the cauliflower along with the vinegar and olive oil. You can use canned white beans, or cook up some delicious giant white beans and some of their broth in the dressing. The salad tastes even better if it has a few hours or a day to sit, and it keeps well.
Provided by Martha Rose Shulman
Categories dinner, lunch, salads and dressings, appetizer, side dish
Time 20m
Yield Serves 4 generously
Number Of Ingredients 12
Steps:
- Steam cauliflower for 5 to 6 minutes, until just tender.
- Place sliced onion, if using, in a bowl and cover with cold water. Soak 5 minutes. Drain, rinse and drain again on paper towels.
- Meanwhile in a small bowl or measuring cup, whisk together vinegar, lemon juice, salt, garlic, mustard and yogurt or bean broth. Whisk in olive oil.
- When cauliflower is tender remove from heat and toss with half the dressing in a large salad bowl. Drain tuna and add to bowl with cauliflower. Break up with a fork. Add cooked beans, onion and herbs. Toss together. Add remaining salad dressing and pepper, taste and adjust seasoning.
Nutrition Facts : @context http, Calories 576, UnsaturatedFat 18 grams, Carbohydrate 67 grams, Fat 22 grams, Fiber 18 grams, Protein 33 grams, SaturatedFat 3 grams, Sodium 642 milligrams, Sugar 4 grams, TransFat 0 grams
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