Mediterranean Buddha Bowl Meal Prep (Printer view)

Vibrant bowl 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 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 - Preheat oven to 425°F (220°C).
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 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 serving bowls. Arrange roasted vegetables, steamed kale, and chickpeas on top. Drizzle generously with tahini dressing.

# Expert Suggestions:

01 -
  • It tastes indulgent but actually makes your body feel amazing, which is a rare and beautiful thing.
  • You can prep four servings in under an hour and eat well for days without touching takeout menus.
  • Everything roasts and simmers at the same time, so the kitchen chaos is surprisingly manageable.
02 -
  • Don't skimp on roasting time—vegetables need those 25 to 30 minutes to develop color and sweetness, or they'll taste like they're apologizing for existing.
  • The tahini dressing thickens as it sits, so if you're meal prepping, keep it separate and add it fresh each day, or make it slightly looser than you think it needs to be.
03 -
  • Cut your eggplant into uniform sizes and don't overcrowd the baking sheet; they need space to roast properly and turn golden instead of steaming themselves into sadness.
  • Whisk your tahini dressing with the water last, adding it gradually so you don't end up with something too thin to coat your vegetables.
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