Mediterranean Buddha Bowl Meal Prep (Print Version)

Vibrant bowl with bulgur, roasted vegetables, chickpeas, kale, and creamy tahini dressing 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 & 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, or more as needed
22 - 1 tablespoon maple syrup or honey
23 - Salt to taste

# Directions:

01 - Preheat the oven to 425°F.
02 - Toss eggplant, zucchini, and bell pepper with 2 tablespoons olive oil, smoked paprika, salt, and pepper. Spread on a baking sheet and roast for 25 to 30 minutes, turning halfway through, until golden and tender.
03 - Heat 2 tablespoons olive oil in a saucepan over medium heat. Sauté shallot until translucent. Stir in bulgur and cumin, then toast for 1 minute. Add vegetable broth, bring to a boil, then cover and simmer on low for 12 to 15 minutes until liquid is absorbed. Fluff with a fork, stir in pistachios, and season with salt and pepper to taste.
04 - Steam kale for 2 to 3 minutes until just wilted, or sauté with 1 tablespoon olive oil and a pinch of salt for 3 to 4 minutes. Set aside.
05 - Warm chickpeas in a small skillet with a drizzle of olive oil and a pinch of salt for 2 to 3 minutes.
06 - Whisk together tahini, lemon juice, minced garlic, maple syrup or honey, and salt. Add water gradually, stirring until smooth and pourable.
07 - Divide bulgur pilaf among meal prep containers or bowls. Arrange roasted vegetables, steamed kale, and chickpeas on top. Drizzle generously with tahini dressing.

# Expert Advice:

01 -
  • Everything roasts or simmers at once, so you're never standing around waiting.
  • The textures play off each other perfectly: creamy tahini, chewy bulgur, crisp peppers, tender kale.
  • It tastes even better the next day when the flavors have mingled in the fridge.
  • You can swap vegetables based on what's in season or what needs using up.
02 -
  • Don't overcrowd the baking sheet or the vegetables will steam instead of roast; use two sheets if needed.
  • The tahini dressing will thicken as it sits, so loosen it with a splash of water before serving leftovers.
  • Toast the bulgur with the cumin for just a minute; any longer and it can taste bitter.
  • If your kale is especially tough, massage it with a little olive oil before steaming to break down the fibers.
03 -
  • Salt the eggplant cubes lightly and let them sit for 10 minutes before roasting to draw out bitterness and help them brown better.
  • Make a double batch of the tahini dressing and keep it in a jar; it's perfect on salads, grain bowls, or as a dip for vegetables all week long.
  • If the bulgur seems too dry after sitting in the fridge, fluff it with a fork and add a tiny drizzle of olive oil to bring it back to life.
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