Mediterranean Buddha Bowl Meal Prep (Printable)

Vibrant bowl with bulgur pilaf, roasted vegetables, chickpeas, and tahini dressing. Perfect for healthy meal prep.

# 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

# How-To Steps:

01 - Preheat oven to 425°F.
02 - Toss eggplant, zucchini, and bell pepper with olive oil, smoked paprika, salt, and pepper. Spread evenly on a baking sheet.
03 - Roast for 25 to 30 minutes, turning halfway through, until golden and tender.
04 - While vegetables roast, 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 and 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. Season to taste.
05 - 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.
06 - Warm chickpeas in a small skillet with a drizzle of olive oil and a pinch of salt for 2 to 3 minutes.
07 - Whisk together tahini, lemon juice, garlic, maple syrup or honey, and salt. Add water gradually until smooth and pourable.
08 - Divide bulgur pilaf among meal prep containers or bowls. Arrange roasted vegetables, steamed kale, and chickpeas on top. Drizzle generously with tahini dressing.

# Expert Tips:

01 -
  • You prep once on Sunday and eat well for days, which is honestly the closest thing to magic in a busy week.
  • Every component tastes good on its own, so you can eat it your way—skip what you don't love, double down on what you do.
  • The tahini dressing is so creamy and satisfying that you'll forget you're eating vegetables and whole grains.
  • It's naturally vegan but feels indulgent enough to serve to people who don't eat plant-based.
02 -
  • Don't crowd the roasting pan—if your vegetables are piled on top of each other, they'll steam instead of caramelize, and you'll lose that crucial golden crust that makes them taste incredible.
  • The tahini dressing will thicken slightly as it sits in the fridge, so make it a little looser than you think you want it when you first make it.
  • All the components keep separately for up to four days, but the moment you dress the bowl, it's best eaten within a few hours or the kale will start to soften.
03 -
  • Toast your bulgur and cumin together before adding the broth—it adds a subtle depth that makes people wonder what your secret ingredient is.
  • Don't skip the half-hour the bowl sits after roasting because the vegetables continue to set and develop flavor as they cool, making them better for meal prep than serving hot.
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