Mediterranean Buddha Bowl Meal Prep (Printable version)

Nutrient-packed bowl with bulgur pilaf, roasted vegetables, chickpeas, and tahini dressing for satisfying weekly meals.

# 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

# 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, then toast for 1 minute. Add vegetable broth, bring to a boil, 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 bowls. Arrange roasted vegetables, steamed kale, and chickpeas on top. Drizzle generously with tahini dressing.

# Expert Tips:

01 -
  • It tastes indulgent but actually fuels your body with real nutrition and keeps you satisfied for hours.
  • Sunday prep becomes meditative instead of stressful when you realize you can roast, simmer, and dress everything in under an hour.
  • The tahini dressing is so creamy and garlicky that even people who claim they don't like healthy food keep asking for the recipe.
02 -
  • Don't skip rinsing canned chickpeas—the sodium coating makes them taste metallic and ruins the delicate balance of flavors.
  • Tahini separates over time, so stir the jar thoroughly before measuring, otherwise you'll end up with tahini paste instead of the smooth dressing you're expecting.
  • Roast your vegetables in a single layer; crowding the pan means they steam instead of caramelize, and that's the difference between a boring bowl and one you actually crave.
03 -
  • Toast your bulgur in the pan for a full minute before adding the broth—it completely changes the flavor from bland to rich and nutty.
  • Make a double batch of tahini dressing because you'll end up drizzling it on salads, roasted vegetables, and probably just spooning it straight into your mouth when no one's looking.
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