Mediterranean Buddha Bowl Meal Prep (Print View)

Nutrient-packed Mediterranean bowl with bulgur, roasted vegetables, kale, chickpeas, and tahini dressing. Perfect for meal prep.

# Components:

→ Bulgur Pilaf

01 - 1 cup bulgur wheat
02 - 2 cups vegetable broth
03 - 1/2 cup shelled pistachios, roughly chopped
04 - 2 tablespoons olive oil
05 - 1 small shallot, finely chopped
06 - 1/2 teaspoon ground cumin
07 - Salt and black pepper to taste

→ Roasted Vegetables

08 - 1 medium eggplant, cut into 1-inch cubes
09 - 1 medium zucchini, sliced into half-moons
10 - 1 red bell pepper, cut into strips
11 - 2 tablespoons olive oil
12 - 1/2 teaspoon smoked paprika
13 - Salt and black pepper to taste

→ Kale and Chickpeas

14 - 4 cups kale, stems removed, torn into bite-sized pieces
15 - 1 cup cooked chickpeas, drained and rinsed
16 - 1 tablespoon olive oil
17 - Pinch of salt

→ Tahini Dressing

18 - 1/3 cup tahini
19 - Juice of 1 lemon
20 - 1 garlic clove, minced
21 - 2 tablespoons water, plus more as needed
22 - 1 tablespoon maple syrup or honey
23 - Salt to taste

# Directions:

01 - Set oven temperature to 425°F and allow to fully preheat.
02 - Combine eggplant cubes, zucchini slices, and bell pepper strips with 2 tablespoons olive oil, smoked paprika, salt, and pepper. Spread in single layer on baking sheet and roast for 25 to 30 minutes, stirring halfway through, until golden and tender.
03 - Heat 2 tablespoons olive oil in saucepan over medium heat. Sauté shallot until translucent, approximately 2 minutes. Add bulgur and cumin, toasting for 1 minute while stirring constantly. Pour in vegetable broth, bring to boil, then reduce heat to low, cover, and simmer for 12 to 15 minutes until liquid is fully absorbed. Remove from heat, fluff with fork, fold in pistachios, and adjust seasoning with salt and pepper.
04 - Steam kale for 2 to 3 minutes until just wilted, or alternatively sauté in 1 tablespoon olive oil with pinch of salt for 3 to 4 minutes. Transfer to serving container.
05 - Heat chickpeas in small skillet with light drizzle of olive oil and pinch of salt for 2 to 3 minutes over medium heat.
06 - Whisk together tahini, lemon juice, minced garlic, maple syrup or honey, and salt in mixing bowl. Gradually add water while whisking until dressing reaches smooth, pourable consistency.
07 - Divide bulgur pilaf evenly among meal prep containers or serving bowls. Arrange roasted vegetables, steamed kale, and warmed chickpeas on top of pilaf. Drizzle generously with tahini dressing before serving.

# Expert Advice:

01 -
  • It turns meal prep from a chore into something you actually look forward to eating on Wednesday.
  • Every bite has texture, crunch, creaminess, and that smoky-sweet thing happening all at once.
  • You can toss in whatever vegetables are sulking in your fridge and it still works.
  • The tahini dressing is so good you'll start putting it on everything, including plain toast at midnight.
02 -
  • Don't crowd the vegetables on the baking sheet or they'll steam instead of roast, and you'll lose that caramelized sweetness.
  • If your tahini dressing looks like it's broken or too thick, just keep adding water and whisking, it always comes back together.
  • Toast the cumin with the shallot before adding the bulgur, skipping this step means losing half the flavor.
03 -
  • Cut your eggplant into big chunks, small pieces turn bitter and mushy when roasted.
  • Make a double batch of the tahini dressing and keep it in a jar, it lasts a week and goes on literally everything.
  • If your bulgur tastes bland, you didn't use enough salt or you used water instead of broth, fix it next time.
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