Warm Quinoa Salad with Roasted Fava Beans, Beets, Grapes, and Arugula

Harvard executive chef Christopher Kelly shares his healthy recipes

collage of arugula, dates, Fava beans, quinoa, beets

The recipe was presented following a panel on cancer and nutrition at Harvard T.H. Chan School of Public Health. The unanimous consensus? Healthy and delicious. | MOntage illustration by niko yaitanes/harvard magazine; PHOTOGRAPHS BY UNSPLASH

Featured in article, “How to Prevent Cancer through Nutrition

Warm Quinoa Salad with Roasted Fava Beans, Beets, Grapes, and Arugula

Serves 4

Ingredients 

• 1 cup Red Quinoa, cooked (use your favorite grain if quinoa is not available)

• 1 cup Fava Beans (use canned or dried beans, or substitute with Garbanzo beans, aka chickpeas)

• 1 tbsp Smoked Paprika

• 1/2 tsp Sea Salt

• 2 tsp Olive Oil

• 1/2 lbs Roasted Red Beet, small dice (use canned beets, or another root vegetable you have on hand)

• 1/4 cup Green Grape, sliced

• 1/4 cup Arugula

• 1 tbsp Basil, chopped

• 2 tsp Garlic, mince

• 1 tbsp Shallot, mince
  (use red onion if you do not have a shallot on hand)

• 1 pint Blueberries

• 2 tsp Kosher Salt

• 3 tbsp Turbinado Sugar

• 1 cup Champagne Vinegar

• 1 cup White Balsamic Vinegar

• 2 tbsp Agave Syrup (remove if desired, white balsamic's sweetness will be enhanced during reduction)

 

Directions

1. Roasted Fava Beans - Rinse dry beans well in collander until water runs clear. Add to boiling water and cook for aproximateley 10 minutes until tender to bite. Cool by rinsing well in cold water. Next remove beans from pod and split beans to ensure even roasting. Toss with olive oil, paprika, and sea salt. Roast in 350 degree oven for 20-30 minutes until golden brown and crisp. Check for doness and allow to cool. Reserve for later. (You can use canned fava beans, but be careful because they are precooked they can be soft and fall apart easily when peeling.)

2. Pickled Blueberries - Clean blueberries and disgard any unripe or mushy ones, pour into jar. Mix 1 tsp kosher salt, champagne vinegar, and turbinado sugar together. Bring to a boil then pour over blueberries, cover, and leave in refridgerator for at least 2-3 days before use. (Pickled blueberries are a great flavor enhancer. But feel free to skip this process if you are short on time or use dried berries.)

3. Agave Reduction - combine agave and balsamic vinegar in small sauce pan and simmer over low heat until reduced to 1/2 cup of reduced syrup. Remove from heat and cool to room temperature.

4. Warm olive oil in sauté pan. Cook garlic and shallot until soft and fragrant.

5. Add 1/2 cup beets and cooked quinoa and warm through.

6. Toss arugula into pan to slightly wilt. Add in basil, grape, and 1/4 cup fava beans.

7. Season with 2 tbsp of balsamic syrup. Arrange in bowl on on plate.

8. Garnish with pickled blueberries and additional syrup if desired.

Chef's Note: This recipe contains a number of ingredients you should have readily available around your pantry. Many items can also be used throughout the week in other meals. Warm leftover cooked quinoa with a non-dairy milk and mix with fresh berries as an alternative to oatmeal. Or toss the quinoa with lemon and fresh herbs over grilled vegetables as a side dish. Try the roasted fava beans on your salad or enjoy as a snack. And the pickled blueberries can be used as a sauce on a piece of grilled salmon for dinner.

From the article, “How to Prevent Cancer through Nutrition

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