Rainbow Quinoa Salad With Fava Beans and Herbs

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Quinoa, a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the grass family. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds.

Derived from the Spanish spelling of the Quechua name kinwa or occasionally “Qin-wah”, Quinoa originated in the Andean region of Ecuador, Bolivia, Colombia and Peru, where it was successfully domesticated 3,000 to 4,000 years ago for human consumption, though archeological evidence shows a non-domesticated association with pastoral herding some 5,200 to 7,000 years ago.

Similar Chenopodium species, such as pitseed goosefoot (Chenopodium berlandieri) and fat hen (Chenopodium album), were grown and domesticated in North America as part of the Eastern Agricultural Complex before maize agriculture became popular. Fat hen, which has a widespread distribution in the Northern Hemisphere, produces edible seeds and greens much like quinoa, but in smaller quantities.

The nutrient composition is very good compared with common cereals. Quinoa grains contain essential amino acids like lysine and good quantities of calcium, phosphorus, and iron.

After harvest, the grains need to be processed to remove the coating containing the bitter-tasting saponins. Quinoa grains are in general cooked the same way as rice and can be used in a wide range of dishes. Quinoa leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is limited.

Recipe for Quinoa Salad

1 cup rainbow quinoa
2 cups water
Salt to taste
2 pounds fava beans
1/2 cup finely chopped flat-leaf parsley
2 tablespoons finely chopped fresh dill
2 tablespoons chopped chives
3 tablespoons fresh lemon juice
1 tablespoon sherry vinegar or Champagne vinegar
1 small garlic clove, puréed
1 teaspoon Dijon mustard (optional)
Freshly ground pepper
2 tablespoons extra virgin olive oil
2 tablespoons grapeseed oil
Small leaves romaine lettuce, for garnish (optional)

1. 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.

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. 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.

3. 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.

Yield: 6 servings.

Advance preparation: You can assemble the salad up to a day ahead of tossing with the dressing. It’s best if you dress it shortly before serving, but this also makes a great leftover, even though the bright green of the fava beans and herbs will fade.

Nutritional information per serving (6 servings): 205 calories; 11 grams fat; 1 gram saturated fat; 5 grams polyunsaturated fat; 4 grams monounsaturated fat; 0 milligrams cholesterol; 22 grams carbohydrates; 3 grams dietary fiber; 18 milligrams sodium (does not include salt to taste); 6 grams protein.

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”

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