Looking for a quick plant-based dinner that fights inflammation and packs serious protein? This Mighty Mitochondria Bowl delivers 22 g+ protein, 17 g fiber, and a rainbow of antioxidants—all in one skillet and under 15 minutes.
INGREDIENTS
- 1 cup cooked quinoa (prepare first or use leftovers)
- 1 Tbsp extra-virgin olive oil
- 2–3 garlic cloves, minced
- ¾ cup broccoli florets
- 1 cup cooked chickpeas, rinsed & drained
- ¾ cup fresh spinach
- ½ ripe avocado, sliced
- 1 small tomato, sliced or diced
- Juice of ½ lemon
- Sea salt & cracked black pepper
COOK-ALONG (VIDEO-MATCHED STEPS)
- Quinoa First. Have 1 cup cooked quinoa ready and waiting.
- Sizzle & Scent. Warm olive oil in a skillet. Add garlic; let it sizzle for 30 seconds.
- Bright-Green Boost. Toss in broccoli, plus a pinch of salt and pepper. Sauté 3–4 minutes until vivid green.
- Fiber & Magnesium Kick. Stir in chickpeas; warm 2 minutes so they soak up the garlicky oil.
- Fold in Fuel. Add the waiting quinoa, coating every grain with flavor.
- Last-Second Greens. Toss in spinach; stir just until the leaves wilt.
- Build the Bowl. Divide into 1–2 bowls. Crown with creamy avocado and juicy tomato.
- Vitamin-C Finish. Squeeze lemon over the top, taste, adjust seasoning—then dive in.
FLAVOR & FUNCTION, INGREDIENT BY INGREDIENT
- Quinoa – Protein + steady carbs for all-day energy.
- Broccoli – Sulforaphane to reduce inflammation.
- Garlic – Natural antibiotic and flavor bomb.
- Chickpeas – Fiber + magnesium to drive ATP creation.
- Spinach – Iron and folate for oxygen-rich blood.
- Avocado & Olive Oil – Heart-happy fats that boost nutrient absorption.
- Lemon – Vitamin C shields mitochondria from oxidative stress.
SPEED TIPS
✓ Batch-cook quinoa and chickpeas on Sunday; weeknight bowls come together in 5 minutes
✓ Want extra heat? Add chili flakes with the garlic.
✓ Crave crunch? Sprinkle toasted pumpkin seeds before serving.
THE TAKEAWAY
Every forkful of the Mighty Mitochondria Bowl is a vote for vibrant, sustained energy. It’s fast, colorful, and utterly satisfying—the perfect embodiment of SchnellMD’s “Ingredients for Life.” Hungry for more quick recipes that work as hard as you do? Subscribe to SchnellMD—and keep those mitochondria dancing.
