Mediterranean Buddha Bowl Meal Prep

This Mediterranean Buddha Bowl is a vibrant, nutrient-packed meal designed for effortless healthy meal prep. Featuring earthy bulgur pilaf, smoky roasted vegetables, and a creamy tahini dressing, it is a colorful feast that fuels your body and delights your palate with every bite.

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The beauty of this bowl lies in its balance. The smokiness of the paprika-roasted vegetables perfectly complements the nuttiness of the pistachio-studded bulgur, while the garlic-lemon tahini dressing ties all the components together into one harmonious dish.

Ingredients

• Bulgur Pilaf: 1 cup bulgur wheat, 2 cups vegetable broth, 1/2 cup shelled pistachios (roughly chopped), 2 tbsp olive oil, 1 small shallot (finely chopped), 1/2 tsp ground cumin, salt and black pepper to taste.
• Roasted Vegetables: 1 medium eggplant (cut into 1-inch cubes), 1 medium zucchini (sliced into half-moons), 1 red bell pepper (cut into strips), 2 tbsp olive oil, 1/2 tsp smoked paprika, salt and black pepper to taste.
• Kale & Chickpeas: 4 cups kale (stems removed, torn into bite-sized pieces), 1 cup cooked chickpeas (drained and rinsed), 1 tbsp olive oil, pinch of salt.
• Tahini Dressing: 1/3 cup tahini, juice of 1 lemon, 1 garlic clove (minced), 2 tbsp water (more as needed), 1 tbsp maple syrup or honey, salt to taste.

Quickly slice, dice, grate, and spiralize vegetables for salads, stir fries, and faster everyday meal prep.

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Instructions

Step 1

Preheat the oven to 425°F (220°C).

Step 2

Toss eggplant, zucchini, and bell pepper with olive oil, smoked paprika, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, turning halfway, until golden and tender.

Step 3

While vegetables roast, heat 2 tbsp 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 12–15 minutes, or until liquid is absorbed. Fluff with a fork, stir in pistachios, and season to taste.

Step 4

Steam kale for 2–3 minutes until just wilted, or sauté with 1 tbsp olive oil and a pinch of salt for 3–4 minutes. Set aside.

Step 5

Warm chickpeas in a small skillet with a drizzle of olive oil and a pinch of salt for 2–3 minutes.

Step 6

For the tahini dressing, whisk together tahini, lemon juice, garlic, maple syrup or honey, and salt. Add water gradually until smooth and pourable.

Step 7

To assemble, divide bulgur pilaf among meal prep containers or bowls. Arrange roasted vegetables, steamed kale, and chickpeas on top. Drizzle generously with tahini dressing.

Zusatztipps für die Zubereitung

To prepare this recipe efficiently, you will need a baking sheet for roasting, a saucepan with a lid for the bulgur, and a steamer basket or skillet for the kale. Ensure you have mixing bowls for tossing the vegetables and a whisk to create a smooth, emulsified tahini dressing.

Varianten und Anpassungen

For a gluten-free version, substitute the bulgur wheat with quinoa or brown rice. To increase the protein, add grilled tofu, tempeh, or a sprinkle of feta cheese. Note that this recipe contains wheat and tree nuts; for allergies, ensure the tahini is nut-safe and omit the pistachios.

Serviervorschläge

These bowls pair beautifully with a crisp Sauvignon Blanc. For extra variety and sweetness, consider adding roasted sweet potatoes or carrots to your vegetable mix. Serve warm immediately or enjoy cold as a refreshing meal prep lunch throughout the week.

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Enjoy this wholesome Mediterranean Buddha Bowl as a delicious way to fuel your body. With its rich flavors and nourishing ingredients, it is the perfect addition to a healthy eating routine.

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Recipe FAQs

→ How long does this Mediterranean bowl keep in the refrigerator?

The components stay fresh for 4-5 days when stored separately in airtight containers. For best texture, keep the tahini dressing in its own container and drizzle over portions just before eating.

→ Can I freeze the prepped portions?

The roasted vegetables and chickpeas freeze well for up to 3 months, but bulgur and kale are best enjoyed fresh. Freeze those components separately, then reheat and assemble with freshly prepared grains.

→ What makes this bowl nutritionally balanced?

Each serving provides complete protein from chickpeas and bulgur, healthy fats from tahini and pistachios, fiber from kale and vegetables, and complex carbohydrates for sustained energy throughout your day.

→ How can I adjust the tahini dressing consistency?

Start with the listed 2 tablespoons of water. If your tahini is particularly thick, add more water one teaspoon at a time until the dressing flows easily off a whisk but still coats a spoon.

→ What vegetables work best in this bowl?

Eggplant, zucchini, and bell peppers roast beautifully together. Sweet potatoes, carrots, cauliflower, or red onion also work well—just adjust roasting times so everything finishes tender and golden.

→ Is this bowl suitable for gluten-free diets?

Simply swap the bulgur for quinoa, brown rice, or certified gluten-free couscous. All other components naturally contain no gluten, making it easy to adapt for dietary needs.