Mediterranean Buddha Bowl Meal Prep (Printable Version)

Nutrient-packed bowl with bulgur, roasted vegetables, kale, chickpeas, and tahini dressing. Ideal for weekly meal prep.

# What You 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 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 - Heat 2 tablespoons olive oil in a saucepan over medium heat. Sauté shallot until translucent. Stir in bulgur and cumin, toasting 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 and stir in pistachios, then 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

# Expert Advice:

01 -
  • It tastes like sunshine in a bowl and actually keeps you full for hours, not just pretending to.
  • Four containers ready for your week means you're not scrambling on Wednesday nights wondering what's for lunch.
  • Every component shines on its own, but together they create something way more interesting than the sum of its parts.
02 -
  • If your tahini dressing breaks or gets too thick, it's not ruined—just add a tiny bit more water and whisk again until it comes back together.
  • Roasting vegetables at high heat is essential; a lower temperature just steams them into blandness, so trust the 425°F.
03 -
  • Make your tahini dressing in a mason jar and shake it with a lid if whisking feels like too much fuss—it works just as well and tastes identical.
  • If you're feeding people who are skeptical about tahini, let them taste it on its own before committing to the whole bowl; the lemon and garlic make it approachable even for people who think they don't like it.
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