Save Experience the ultimate healthy meal prep with this Mediterranean Buddha Bowl. This vibrant dish combines nutrient-dense ingredients like roasted eggplant and zucchini with protein-rich chickpeas and a savory bulgur pilaf, all brought together by a silky tahini dressing.
Save This bowl is designed to be both satisfying and versatile. With 14 grams of protein and plenty of fiber, it provides a balanced Mediterranean meal that is entirely vegan and vegetarian-friendly.
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.
Instructions
- Step 1: Prep the Oven
- Preheat the oven to 425°F (220°C).
- Step 2: Roast the Vegetables
- 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: Prepare the Bulgur
- 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 the Kale
- 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 the Chickpeas
- Warm chickpeas in a small skillet with a drizzle of olive oil and a pinch of salt for 2–3 minutes.
- Step 6: Make the Tahini Dressing
- Whisk together tahini, lemon juice, garlic, maple syrup or honey, and salt. Add water gradually until smooth and pourable.
- Step 7: 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
For the best texture, ensure your eggplant cubes are roughly the same size to promote even roasting. When making the dressing, add the water slowly to control the thickness, ensuring it becomes a smooth, pourable consistency.
Varianten und Anpassungen
To make this recipe gluten-free, substitute the bulgur with quinoa or brown rice. If you want more protein, grilled tofu, tempeh, or feta cheese (if not vegan) are great additions. You can also swap or add vegetables like roasted sweet potatoes or carrots. Note that this dish contains wheat and tree nuts; for nut-free diets, omit the pistachios and check your tahini source.
Serviervorschläge
This Mediterranean Buddha Bowl pairs beautifully with a crisp Sauvignon Blanc. It is equally delicious served warm or cold, making it a flexible choice for lunch or dinner.
Save Enjoy this nutrient-dense meal that brings the flavors of the Mediterranean straight to your kitchen, perfect for keeping your healthy eating goals on track.
Recipe FAQs
- → How long does this keep in the refrigerator?
Store assembled bowls in airtight containers for up to 5 days. Keep the dressing separate until ready to eat to maintain optimal texture.
- → Can I freeze these bowls?
Freeze without the dressing for up to 3 months. Thaw overnight in the refrigerator and add fresh tahini dressing before serving.
- → What grains work as bulgur substitutes?
Quinoa, brown rice, farro, or couscous all work beautifully. Adjust cooking time according to package instructions.
- → How do I prevent the tahini dressing from seizing?
Whisk the water in gradually rather than all at once. If the mixture thickens too much, add additional water one tablespoon at a time until smooth.
- → Can I use different vegetables?
Absolutely. Roasted sweet potatoes, carrots, cauliflower, or Brussels sprouts all work well. Just adjust roasting times as needed.
- → Is this bowl protein-rich enough for a full meal?
Between chickpeas, bulgur, and pistachios, you'll get about 14g protein per serving. Add tofu, tempeh, or feta for extra if desired.