RecipesFrom the test kitchen

Quinoa and roasted veggie salad

A high-fiber, plant-forward bowl that stacks top-scoring greens, legumes, and seeds on a chewy quinoa base.

LunchHigh fiber, plant based
45Total mins
20Prep
25Cook
4Servings

Reviewed by the NutriVerdict Editorial Desk · July 2026

Recipe density
Plate study · drawn from this recipe's foods

Method

  1. 1

    Cook the quinoa. Combine the rinsed quinoa with 2 cups water, bring to a boil, then cover and simmer for about 15 minutes until the water is absorbed. Fluff with a fork and let it cool while you work on the rest.

  2. 2

    Roast the greens. Heat the oven to 400&deg;F. Toss the torn <a href="/foods/kale-raw/">kale</a> with a light drizzle of <a href="/foods/oil-olive-salad-or-cooking/">olive oil</a> and the <a href="/foods/spices-paprika/">paprika</a>, spread on a sheet pan, and roast for 8 to 10 minutes until the edges crisp. If you are adding other roasting vegetables, this is the pan to cook them on.

  3. 3

    Make the dressing. Whisk the 2 tablespoons <a href="/foods/oil-olive-salad-or-cooking/">olive oil</a>, <a href="/foods/lemon-juice-from-concentrate-canned-or-bottled/">lemon juice</a>, grated <a href="/foods/lemon-peel-raw/">lemon peel</a>, and <a href="/foods/spices-oregano-dried/">oregano</a> in a small bowl. Season with salt and pepper.

  4. 4

    Build the base. In a large bowl, combine the cooled quinoa, roasted <a href="/foods/kale-raw/">kale</a>, cooked <a href="/foods/soybeans-mature-seeds-raw/">soybeans</a>, <a href="/foods/parsley-fresh/">parsley</a>, and <a href="/foods/basil-fresh/">basil</a>. Pour over the dressing and toss to coat.

  5. 5

    Finish. Fold in the raw <a href="/foods/spinach-raw/">spinach</a> just before serving so it stays bright, then scatter the <a href="/foods/seeds-sunflower-seed-kernels-dried/">sunflower kernels</a>, <a href="/foods/seeds-chia-seeds-dried/">chia seeds</a>, and chopped <a href="/foods/nuts-almonds/">almonds</a> over the top.

Why this scores well

Original analysis by NutriVerdict

<p>The Nutrient Density Score rewards foods that give you the most nutrition for the fewest calories, which is exactly what leafy greens and legumes do. <a href="/foods/spinach-raw/">Raw spinach</a> earns a perfect 100, and <a href="/foods/kale-raw/">raw kale</a> lands at 99, so folding both into the salad raises the nutrient payoff of the whole dish with almost no calorie cost. The fiber and plant protein come from a second layer of ingredients: <a href="/foods/soybeans-mature-seeds-raw/">soybeans</a> at 84, <a href="/foods/mung-beans-mature-seeds-raw/">mung beans</a> at 82, and seeds like <a href="/foods/seeds-chia-seeds-dried/">chia</a> at 83 and <a href="/foods/seeds-sunflower-seed-kernels-dried/">sunflower kernels</a> at 84. Stacking high-scoring foods this way is the simplest route to a genuinely nutrient-dense meal. Quinoa itself is the practical base here for texture and staying power, and the salad leans on the ingredients around it, the greens, legumes, and seeds, to carry most of the fiber and micronutrient load.</p>

Tips

  • Swap the <a href="/foods/soybeans-mature-seeds-raw/">soybeans</a> for <a href="/foods/mung-beans-mature-seeds-raw/">mung beans</a> for a lighter, springier bite, and trade <a href="/foods/seeds-chia-seeds-dried/">chia</a> for <a href="/foods/seeds-hemp-seed-hulled/">hemp seed</a> when you want a nuttier finish.
  • For a fresh, peppery lift, stir in a small handful of chopped <a href="/foods/chives-raw/">chives</a> with the herbs.
  • The salad keeps well in the fridge for up to three days, so it doubles neatly for meal prep. Add the seeds and nuts fresh at serving time to keep them crisp.
  • The single easiest way to raise a dish's Nutrient Density Score is to add more of a food that already scores high per calorie. Two cups of raw greens do more for this bowl than any dressing tweak.

Foods in this recipe

Kale, rawVegetablesSpinach, rawVegetablesSoybeans, mature seeds, rawLegumes & beansMung beans, mature seeds, rawLegumes & beansSeeds, sunflower seed kernels, driedNuts & seedsSeeds, chia seeds, driedNuts & seedsSeeds, hemp seed, hulledNuts & seedsNuts, almondsNuts & seedsParsley, freshVegetablesBasil, freshSpices & herbsOil, olive, salad or cookingFats & oilsLemon juice from concentrate, canned or bottledFruits & juicesLemon peel, rawFruits & juicesSpices, paprikaSpices & herbsSpices, oregano, driedSpices & herbsChives, rawVegetables

Note: <p>Almost all of the fiber in this bowl comes from ingredients other than the quinoa. The <a href="/foods/soybeans-mature-seeds-raw/">soybeans</a> and <a href="/foods/mung-beans-mature-seeds-raw/">mung beans</a> bring both fiber and plant protein, while <a href="/foods/seeds-chia-seeds-dried/">chia</a> adds the kind of soluble fiber that helps a meal feel filling. Layering the raw <a href="/foods/spinach-raw/">spinach</a> in at the end preserves its density; because it scores 100, it lifts the nutrient profile of the whole salad for a negligible calorie cost. NutriVerdict is an independent nutrition reference and does not provide medical advice. Scores reflect nutrient density per calorie based on USDA data and are meant to guide everyday food choices, not to treat or diagnose any condition.</p>

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