Mediterranean Buddha Bowl Meal Prep (Print)

Colorful Mediterranean bowl with roasted vegetables, bulgur pilaf, pistachios, chickpeas, and tahini dressing.

# Ingredients:

→ 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

# Instructions:

01 - Preheat the oven to 425°F.
02 - Toss eggplant, zucchini, and bell pepper with 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 - While vegetables roast, heat 2 tablespoons olive oil in a saucepan over medium heat. Sauté shallot until translucent. Stir in bulgur and cumin; toast for 1 minute. Add vegetable broth, bring to a boil, then cover and simmer on low for 12 to 15 minutes, or until liquid is absorbed. Fluff with a fork, stir in pistachios, and season 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, garlic, maple syrup or honey, and salt. Add water gradually 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.

# Pro Tips:

01 -
  • Everything cooks at once, so you can prep four lunches while catching up on a podcast.
  • The tahini dressing turns simple roasted vegetables into something you actually crave.
  • It tastes even better the next day when all the flavors have mingled together in the fridge.
  • You can swap in whatever vegetables or grains you have on hand without losing the magic.
02 -
  • Don't skip flipping the vegetables halfway through roasting or they'll steam instead of caramelize on the bottom.
  • Let the bulgur sit covered off the heat for five minutes after cooking so it finishes absorbing every drop of liquid.
  • The tahini dressing will thicken in the fridge, so loosen it with a splash of water before serving.
  • If your eggplant tastes bitter, it wasn't fresh; look for firm, shiny ones with no soft spots.
03 -
  • Toast the bulgur in the pan before adding liquid; it only takes a minute and adds a deeper, nuttier flavor.
  • Use a large baking sheet and don't overcrowd the vegetables or they'll steam instead of roast.
  • Make a double batch of the tahini dressing and keep it in a jar; it lasts a week and goes on everything from salads to roasted chicken.
  • If your tahini dressing seizes up and gets thick and grainy, just keep whisking in water a little at a time until it smooths out.
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