RecipesFrom the test kitchen
Roasted Vegetable Medley
Sturdy leafy greens and cactus paddles roasted until crisp at the edges, a side that carries top-tier nutrient density for barely any calories.
Method
- 1
Heat the oven to 425°F and set two racks in the upper and lower thirds. Line two large sheet pans with parchment.
- 2
Keep the vegetables separate for now, because they finish at different speeds. Toss the nopales strips and broccoli raab with two-thirds of the olive oil, the paprika, chili powder, and oregano. Spread them in a single layer on one pan and season with salt and pepper.
- 3
Toss the kale and collards with the remaining oil and a pinch of salt, massaging it in with your hands so every leaf is lightly coated. Spread them on the second pan, again in a single layer so they crisp rather than steam.
- 4
Roast the nopales-and-raab pan on the lower rack for about 22 to 25 minutes, tossing once halfway, until the paddles are tender and the raab florets are charred at the tips.
- 5
Roast the kale-and-collards pan on the upper rack for 10 to 12 minutes, watching closely near the end. The edges should turn crisp and deep green without tipping into bitter and scorched. Pull them the moment they crackle.
- 6
While the vegetables roast, toast the slivered almonds in a dry skillet over medium heat for 2 to 3 minutes, shaking often, until golden and fragrant.
- 7
Pile everything into a wide serving bowl. Scatter the fresh thyme over the warm vegetables, then finish with the lemon zest, a squeeze of lemon juice, the parsley, and the toasted almonds. Toss gently and taste for salt.
Why this scores well
Original analysis by NutriVerdict
On our Nutrient Density Score, which rates foods from 1 to 100 by how much nutrition they carry per calorie, this medley is stacked with heavyweights. <a href="/foods/kale-raw/">Kale</a>, <a href="/foods/broccoli-raab-raw/">broccoli raab</a>, <a href="/foods/nopales-raw/">nopales</a>, and <a href="/foods/collards-raw/">collards</a> all land at 99, near the very top of the vegetable pool, delivering vitamin K, vitamin C, folate, and calcium for almost no calories. The seasonings pull real weight too: <a href="/foods/spices-paprika/">paprika</a> at 98 and <a href="/foods/spices-oregano-dried/">dried oregano</a> at 98 add antioxidants along with color and depth, while <a href="/foods/parsley-fresh/">fresh parsley</a> tops the herb list at 100. A modest tablespoon of <a href="/foods/oil-olive-salad-or-cooking/">olive oil</a> (34) is all it takes to crisp the greens, and a handful of <a href="/foods/nuts-almonds/">almonds</a> (80) brings vitamin E and a little healthy fat that helps your body absorb the fat-soluble vitamins in the greens. The result is a side that is genuinely low in calories yet dense enough to anchor a plate.
Tips
- Single layer is everything. Crowd the pan and the greens steam into a soggy heap instead of crisping. Use two pans if you have to.
- Nopales can be a little slick when raw. A quick rinse and pat dry before roasting helps them firm up and take on color.
- No broccoli raab on hand? Swap in <a href="/foods/mustard-greens-raw/">mustard greens</a> (99) or <a href="/foods/turnip-greens-raw/">turnip greens</a> (99) for the same peppery bite and the same top-tier density.
- Want more heat? A second pinch of chili powder or a few chili flakes tossed on at the finish plays nicely against the lemon.
- Leftovers keep well. Fold cold roasted greens into an omelet or a grain bowl the next day.
Note: This is food, not medical advice. The dish is built around USDA-tracked leafy greens and herbs that rank among the most nutrient-dense foods per calorie, with vitamin K, vitamin C, folate, and calcium from the greens and a little vitamin E from the almonds. Building a side around these high-scoring vegetables is a practical way to add nutrition to a meal without adding many calories.
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