Mediterranean Buddha Bowl Meal Prep (Print Version)

Nutritious grain bowls with roasted vegetables, pistachio bulgur, chickpeas, and tahini for easy weekday lunches.

# 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 - Preheat the oven to 425°F.
02 - Toss eggplant, zucchini, and bell pepper with 2 tablespoons 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, 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, stirring 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 -
  • One sheet pan does most of the work, so you're not babysitting multiple pots while everything cooks.
  • The tahini dressing tastes indulgent but requires zero fancy equipment or obscure ingredients.
  • Four servings means you're actually freed up for the rest of your week, not just pretending meal prep will save you.
  • Every vegetable stays distinct and crisp, which is the whole point of bowls done right.
02 -
  • Don't skip the toasting step with bulgur and cumin, because that one minute transforms the grain from bland to subtly fragrant and makes people actually want to eat it.
  • Room-temperature roasted vegetables taste significantly better than cold ones, so assemble these bowls while everything is still warm if you can, or let the containers sit out for five minutes before eating.
  • Tahini separates if you let it sit, so whisk it well before you start and understand that a tiny amount of water goes a long way toward achieving that creamy consistency.
03 -
  • If your tahini seems thick and won't whisk smoothly, warm it very gently in a microwave for 15 seconds, which makes it pour and blend without breaking the emulsion.
  • Cut all your vegetables to roughly the same size so they roast evenly, and don't crowd the baking sheet or they'll steam instead of caramelize.
  • Taste the bulgur before you finish cooking it, because some brands absorb liquid faster than others and you don't want a gummy result.
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