Mediterranean Buddha Bowl Meal Prep (Printable)

Vibrant bowl with bulgur, roasted vegetables, kale, chickpeas, and tahini dressing for nutritious weekly 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 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 evenly on a baking sheet.
03 - Roast vegetables for 25 to 30 minutes, turning halfway through, until golden and tender.
04 - Heat 2 tablespoons olive oil in a saucepan over medium heat. Sauté shallot until translucent. Stir in bulgur and cumin; toast 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. 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.
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, stirring 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 -
  • It's meal prep that doesn't taste like punishment, which is honestly rare and worth celebrating.
  • One bowl gives you protein, fiber, and enough flavor that you won't be eyeing the vending machine by 3 p.m.
  • Everything cooks simultaneously, so you're done in under an hour, containers packed and ready before dinner is even a thought.
02 -
  • Don't skip toasting the bulgur in the oil before adding broth—that minute of heat wakes up the grain and prevents it from becoming pasty.
  • The tahini dressing thickens as it cools, so make it slightly more pourable than you think is right, or it'll be too thick by the next day.
03 -
  • Toast your pistachios lightly in a dry skillet before chopping and adding them to the bulgur—it deepens their flavor and makes them taste intentional rather than like an afterthought.
  • If your tahini is thick and stubborn, warm the jar slightly under hot water before opening, and add a touch of tahini to your dressing about halfway through whisking instead of all at once, which helps it incorporate smoothly without lumps.
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