Mediterranean Buddha Bowl Meal Prep (Printer View)

Nutrient-packed bowl with pistachio bulgur, 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, or more as needed
22 - 1 tablespoon maple syrup or honey
23 - Salt to taste

# Method:

01 - Set oven to 425°F and allow to fully preheat.
02 - Toss eggplant cubes, zucchini slices, and bell pepper strips with 2 tablespoons olive oil, smoked paprika, salt, and pepper. Distribute evenly on baking sheet and roast for 25 to 30 minutes, stirring halfway through, until vegetables are golden and tender.
03 - Heat 2 tablespoons olive oil in saucepan over medium heat. Sauté shallot until translucent. Add bulgur and cumin, toasting for 1 minute. Pour in vegetable broth, bring to boil, then reduce heat to low, cover, and simmer for 12 to 15 minutes until liquid is absorbed. Fluff with fork and stir in pistachios. Season with salt and pepper to taste.
04 - Steam kale for 2 to 3 minutes until wilted, or sauté in 1 tablespoon olive oil with pinch of salt for 3 to 4 minutes. Transfer to serving vessel.
05 - Heat chickpeas in small skillet with light drizzle of olive oil and pinch of salt for 2 to 3 minutes.
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 among meal prep containers or serving bowls. Arrange roasted vegetables, steamed kale, and warmed chickpeas on top. Drizzle generously with tahini dressing.

# Expert Advice:

01 -
  • Every component can be prepped ahead and stays delicious for days, making your weekday lunches feel intentional instead of thrown together.
  • The textures and colors are so varied that each bite feels different—creamy, crunchy, tender, and tangy all at once.
  • It's flexible enough to handle whatever vegetables you have on hand or need to use up before they go sad in the crisper.
02 -
  • Don't crowd the vegetables on the baking sheet or they'll steam instead of roast, and you'll miss out on those crispy, caramelized edges that make them so good.
  • Let the tahini dressing sit for a few minutes after whisking—it thickens as it rests, so you might need to add a bit more water right before serving.
  • If you're meal prepping, store the dressing separately and add it just before eating so the bulgur and vegetables don't get soggy.
03 -
  • Toast the bulgur with the shallot and cumin before adding the broth—it deepens the flavor and makes the pilaf taste restaurant-quality.
  • Use a high-quality tahini if you can find it, the flavor difference is dramatic and it makes the dressing taste rich and smooth instead of bitter.
  • If your tahini dressing seizes up and gets thick and grainy, don't panic—just whisk in more water a teaspoon at a time until it smooths out again.
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