Power Greens & Quinoa Salad: A Nutrient-Dense Energy Bowl

Transform your lunch routine with this vibrant Power Greens & Quinoa Salad, a dish that traces its roots to modern California cuisine’s emphasis on fresh, nutrient-dense ingredients. This salad combines ancient grains with contemporary superfoods, creating a perfect balance of protein, healthy fats, and vital nutrients that provide sustained energy throughout your day.

Time Requirements

• Prep Time: 15 minutes
• Cooking Time: 15 minutes (for quinoa)
• Total Time: 30 minutes
• Servings: 2

Ingredients

Grain Base

• 1 cup (185g) uncooked quinoa
• 2 cups (470ml) water
• 1/4 teaspoon sea salt

Fresh Greens and Vegetables

• 2 cups (60g) baby spinach, fresh
• 1 cup (67g) lacinato kale, stems removed and finely chopped
• 1 cup (110g) shredded rainbow carrots
• 1 ripe avocado, sliced
• 1/4 cup (40g) red onion, finely diced
• 1/2 cup (75g) cherry tomatoes, halved

Seeds and Toppings

• 1/4 cup (30g) raw pumpkin seeds
• 2 tablespoons (20g) hemp seeds
• 2 tablespoons (20g) dried cranberries (unsweetened)

Lemon-Herb Dressing

• 3 tablespoons (45ml) extra virgin olive oil
• 2 tablespoons (30ml) fresh lemon juice
• 1 small garlic clove, minced
• 1 teaspoon Dijon mustard
• 1 tablespoon fresh herbs (parsley, dill, or chives), finely chopped
• 1/2 teaspoon honey or maple syrup (optional)
• Sea salt and freshly ground black pepper to taste

Instructions

Preparing the Quinoa

1. Rinse quinoa thoroughly in a fine-mesh strainer until water runs clear.
2. Combine quinoa, water, and salt in a medium saucepan.
3. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes.
4. Remove from heat, let stand covered for 5 minutes, then fluff with a fork.
5. Spread quinoa on a baking sheet to cool completely.

Preparing the Greens

1. Massage chopped kale with a teaspoon of olive oil and a pinch of salt for 1-2 minutes until softened.
2. Wash and dry spinach leaves thoroughly.
3. Julienne or shred carrots using a box grater or food processor.

Making the Dressing

1. In a small bowl, whisk together olive oil, lemon juice, and Dijon mustard until emulsified.
2. Add minced garlic, fresh herbs, and honey if using.
3. Season with salt and pepper to taste.

Assembling the Salad

1. In a large bowl, combine cooled quinoa with prepared kale and spinach.
2. Add shredded carrots, red onion, and cherry tomatoes.
3. Gently toss with half of the prepared dressing.
4. Top with sliced avocado, pumpkin seeds, hemp seeds, and dried cranberries.
5. Drizzle remaining dressing over top.
6. Serve immediately.

Storage and Make-Ahead Tips

• Cook quinoa up to 3 days in advance and store refrigerated
• Prepare dressing up to 5 days ahead
• Store assembled salad without avocado and dressing for up to 24 hours
• Add avocado and dressing just before serving

Recipe Variations

• Swap quinoa for farro or brown rice
• Add roasted chickpeas for extra protein
• Include seasonal vegetables like roasted butternut squash
• Try different nuts like toasted almonds or walnuts
• Add crumbled feta or goat cheese for non-vegan version

Nutrition Information

Per Serving (1/2 of recipe):

• Calories: 450
• Protein: 15g
• Carbohydrates: 42g
• Dietary Fiber: 12g
• Fat: 28g
• Saturated Fat: 3g
• Omega-3 Fatty Acids: 1.2g
• Iron: 20% DV
• Vitamin A: 180% DV
• Vitamin C: 45% DV
• Calcium: 15% DV
• Potassium: 890mg

Chef’s Tips

• Toast pumpkin seeds lightly to enhance flavor
• Massage kale to break down tough fibers and improve texture
• Use room temperature ingredients for better flavor absorption
• Layer ingredients rather than mixing for an attractive presentation
• Add dressing just before serving to maintain optimal texture
• Choose ripe but firm avocados for best results

This Power Greens & Quinoa Salad is more than just a meal – it’s a nutrient powerhouse that provides sustained energy throughout your day. The combination of complex carbohydrates from quinoa, healthy fats from avocado and seeds, and an abundance of vitamins and minerals from the greens makes this salad an ideal choice for active individuals or anyone seeking a nutritious, satisfying meal. Perfect for meal prep, this salad can be partially prepared in advance, making it an excellent option for busy professionals who want to maintain a healthy lifestyle without sacrificing time or flavor.