MAGNESIUM-POWERED QUINOA & GREENS BOWL
Magnesium is an essential mineral that supports everything from nervous system regulation and muscle function to blood sugar control, mood balance, and heart health. Despite its importance, many people fall short of their daily magnesium needs, leading to symptoms like fatigue, anxiety, muscle cramps, or poor sleep.
This easy, plant-based quinoa and greens bowl is designed to deliver a powerful magnesium boost in under 30 minutes. It’s packed with some of the best natural sources of magnesium—like quinoa, spinach, avocado, pumpkin seeds, and chickpeas—all while offering plenty of fibre, healthy fats, and plant-based protein. The creamy lemon-tahini dressing adds flavour and even more minerals like calcium and iron.
This is a deliciously simple way to eat for energy, calm, and overall wellness with nearly 400mg of magnesium per portion.
Serve: 2
Difficulty: easy
Time: less than 30 minutes
Ingredients
For the bowl:
- ¾ cup quinoa, rinsed
- 1½ cups water or low-sodium vegetable broth
- 2 cups baby spinach or chopped kale
- 1 avocado, sliced
- ½ cup cooked or canned chickpeas, rinsed and drained
- ¼ cup pumpkin seeds
- 1 small carrot, grated
- Optional: sprinkle of hemp seeds or fresh parsley
Lemon-Tahini Dressing:
- 2 tbsp tahini
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp maple syrup or honey
- 1–2 tbsp water, to thin
- Pinch of sea salt and garlic powder
Method
- Cook the quinoa. Combine quinoa and water in a pot. Bring to a boil, reduce heat, cover, and simmer for 15 minutes. Remove from heat, fluff with a fork, and let sit for 5 minutes.
- Make the dressing. Whisk together tahini, olive oil, lemon juice, maple syrup, salt, and garlic powder. Add water gradually until smooth and pourable.
- Wilt the greens (optional). For softer greens, stir spinach into the hot quinoa pot for 30 seconds to 1 minute until wilted.
- Assemble the bowls. Divide quinoa between two bowls. Top with spinach, chickpeas, avocado slices, grated carrot, and pumpkin seeds. Spoon the dressing over each bowl. Add hemp seeds or herbs if using. Serve warm or at room temperature.
