Mediterranean Buddha Bowl Meal Prep (Printable Version)

Colorful bowls with bulgur pilaf, roasted vegetables, kale, chickpeas, and tahini dressing.

# What You'll Need:

→ 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, plus more as needed
22 - 1 tablespoon maple syrup or honey
23 - Salt to taste

# Directions:

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

# Expert Tips:

01 -
  • It tastes genuinely better the next day, so meal prep actually works in your favor here.
  • You can build it once and eat it four different ways depending on your mood, just by rearranging the layers.
  • The tahini dressing is so good you'll start spooning it over things that have nothing to do with bowls.
02 -
  • Don't skip the step of toasting the bulgur in oil with the shallot—it's the difference between plain grain and pilaf that tastes like it means something.
  • The tahini dressing will thicken as it sits, so make it slightly looser than you think it should be, or thin it with a splash of water right before serving.
03 -
  • Pack the components separately if you're meal prepping and like variety; mix and match throughout the week depending on your mood and appetite.
  • A sprinkle of pomegranate seeds, fresh herbs like parsley or mint, or crumbled feta turns this bowl into something that feels new without any real effort.
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