Mediterranean Buddha Bowl Meal Prep (Print version)

Nutrient-packed bowls with bulgur, roasted vegetables, chickpeas, kale, and tahini dressing.

# 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 & 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

# How To Make It:

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; toast for 1 minute. Add vegetable broth, bring to a boil, then cover and simmer on low heat 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 -
  • You'll have four ready-to-eat bowls waiting in your fridge, which means no 3 p.m. panic about dinner or reaching for something less nourishing.
  • The textures actually stay interesting—crispy roasted edges, creamy tahini, nutty bulgur—so it doesn't turn into sad mush after a day or two.
  • Every ingredient pulls its weight nutritionally, so you're genuinely full and energized, not just satisfied until the next snack.
02 -
  • Don't skip the tahini whisking step—rushing it results in a grainy, separated dressing that tastes thin and breaks apart instead of coating everything silkily.
  • Roast your vegetables hot and on a single layer; crowded pans steam instead of caramelize, and everything turns into bland mush by Wednesday.
  • Keep the tahini dressing separate from the bowl if you're prepping more than two days ahead, because even the sturdiest kale surrenders to dressing over time.
03 -
  • Make extra tahini dressing and keep it in a jar for the week—it's delicious drizzled over everything from roasted potatoes to simple salads, so it won't go to waste.
  • Roast your vegetables on Sunday or whenever you have time, and you can assemble the actual bowls in minutes on busy mornings, making this feel less like prep work and more like just grabbing breakfast.
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