Save This Mediterranean Buddha Bowl is a vibrant, nutrient-packed meal prep solution that combines the rustic charm of toasted bulgur pilaf with the smoky sweetness of roasted eggplant and zucchini. Each bowl is a symphony of Mediterranean flavors, finished with a creamy tahini dressing that perfectly balances the crunch of pistachios and the earthiness of steamed kale.
Save The beauty of this bowl lies in its balance. The roasted vegetables offer a soft, caramelized texture that contrasts beautifully with the fluffiness of the bulgur wheat. By preparing each component separately, you create a versatile meal that keeps you satisfied while providing essential vitamins and minerals.
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 (1-inch cubes), 1 medium zucchini (half-moons), 1 red bell pepper (strips), 2 tbsp olive oil, 1/2 tsp smoked paprika, salt and black pepper to taste.
- Kale & Chickpeas: 4 cups kale (stems removed, torn), 1 cup cooked chickpeas, 1 tbsp olive oil, pinch of salt.
- Tahini Dressing: 1/3 cup tahini, juice of 1 lemon, 1 garlic clove (minced), 2 tbsp water, 1 tbsp maple syrup or honey, salt to taste.
Instructions
- Step 1: Roast the Vegetables
- Preheat the oven to 425°F (220°C). 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 2: Prepare the Bulgur Pilaf
- Heat 2 tbsp olive oil in a saucepan. 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. Fluff with a fork, stir in pistachios, and season.
- Step 3: Prepare Kale and Chickpeas
- Steam kale for 2–3 minutes until just wilted, or sauté with 1 tbsp olive oil and salt for 3–4 minutes. In a small skillet, warm chickpeas with a drizzle of olive oil and salt for 2–3 minutes.
- Step 4: Blend the Dressing and Assemble
- Whisk together tahini, lemon juice, garlic, maple syrup or honey, and salt. Add water gradually until smooth. Divide the bulgur among bowls, top with the roasted vegetables, kale, and chickpeas, then drizzle with dressing.
Zusatztipps für die Zubereitung
For the most even roasting, ensure your eggplant and zucchini cubes are similar in size. Toasting the bulgur wheat with the cumin and shallots before adding the broth adds a deeper, nuttier flavor profile to the base of the bowl.
Varianten und Anpassungen
To make this dish gluten-free, substitute the bulgur with quinoa or brown rice. For extra protein, you can add grilled tofu, tempeh, or a sprinkle of feta cheese if you are not following a vegan diet. Roasted sweet potatoes or carrots also make excellent seasonal additions.
Serviervorschläge
Serve these bowls warm for a cozy dinner or cold as a refreshing salad for lunch. They pair exceptionally well with a glass of crisp Sauvignon Blanc, which complements the zesty lemon in the tahini dressing.
Save With 480 calories, 14g of protein, and 58g of carbohydrates per serving, this Mediterranean Buddha Bowl is a balanced meal that doesn't compromise on flavor. Whether you're batch cooking for the week or serving a fresh family dinner, it is sure to become a healthy staple in your kitchen.
Recipe FAQs
- → How long do these bowls keep in the refrigerator?
These bowls store well for 4-5 days when kept in airtight containers. For best texture, store the dressing separately and drizzle just before eating. The roasted vegetables and bulgur actually absorb flavors nicely over time.
- → Can I freeze these bowls?
Freezing isn't recommended as the texture of roasted vegetables and kale becomes compromised. However, you can freeze the bulgur pilaf and roasted vegetables separately for up to 3 months, then add fresh kale and dressing when serving.
- → What protein options work well besides chickpeas?
Grilled tofu, tempeh, or even falafel add excellent plant-based protein. For non-vegetarian options, grilled chicken or lamb strips complement the Mediterranean flavors beautifully while adding substantial protein.
- → How do I prevent the tahini dressing from separating?
Whisk the dressing vigorously while gradually adding cold water. If it still separates, add another teaspoon of water and whisk again. Storing at room temperature and giving it a quick stir before serving also helps maintain consistency.
- → What grains can substitute for bulgur?
Quinoa, farro, brown rice, or cauliflower rice work wonderfully. Quinoa cooks similarly to bulgur while adding extra protein. Cauliflower rice keeps it lighter and lower-carb while maintaining the bowl's satisfying texture.
- → Can I roast all vegetables together?
Absolutely! Eggplant, zucchini, bell peppers, and even sweet potato cubes or red onion can be roasted on the same sheet. Just cut them to similar sizes and flip halfway through for even cooking and caramelization.