Oil Free Hummus & Tabbouleh Wrap

Creamy and crunchy, this oil-free hummus and tabbouleh wrap is a powerhouse of flavors and full of superfoods. Oil-free hummus and tabbouleh are healthy, tasty, and incredibly flavorful.

I was skeptical when first introduced to Tabbouleh salad. Because its main ingredient was Parsley, I assumed Tabbouleh would be bitter. But, surprisingly, I was amazed by its flavor and freshness. Traditionally, Tabbouleh is a Middle Eastern vegan dish usually made of tomatoes, finely chopped parsley, mint, bulgur, and onion seasoned with olive oil, lemon juice, salt, and bulgur.

Instead, I omit the olive oil, making an oil-free Tabbouleh salad. Then,  I make my hummus recipe without oil and add fresh lettuce and tomatoes, which creates a tasty oil-free hummus and tabbouleh wrap for lunch.

Jump to:

• Oil-Free Hummus Ingredients
• Hummus Ingredient Substitutions
• How to Make Oil-Free Hummus
• Tabbouleh Ingredients
• How to Cook Bulgar
• Making the Salad
• How to Make a Hummus Tabbouli Wrap Sandwich
• Wrap Substitutions 
• Oil-Free Hummus Brands
• Other Serving Suggestions
• Recipe FAQs
• Tips
• More Vegan Sandwich Ideas to Try!
• 📖 Recipe
• 💬 Reviews

Oil-Free Hummus Ingredients

Although most store-bought hummus contains a lot of oil, getting creamy, delicious hummus isn't necessary. I prefer oil-free hummus over store-bought hummus any day. But if you don't want to make your own, I suggest buying oil-free hummus brands at the store as a quick shortcut. I have suggested many options below.

• Chickpeas drained (retain juice "aquafaba" from a can): chickpeas are full of vitamins and minerals. These include choline, which helps your brain and nervous system run smoothly, as well as folate, magnesium, potassium, and iron.
• Garlic: Garlic contains antioxidants that support the body's protective mechanisms against oxidative damage
• Lemon juice: lemon juice provides vitamin C and is a nutritious way to reduce your intake of saturated fat, calories, and sodium.
• Tahini: tahini acts as an antioxidant and helps lower inflammation in the body. Studies show tahini is an antioxidant, anti-inflammatory, and anti-aging benefits.
• Aquafaba (canned chickpea fluid): aquafaba is a binder and substitute for egg whites in recipes. It's virtually tasteless but provides high amounts of vitamin B.
• Salt: Adding just a little salt helps to bring out the flavors of the other ingredients.
• Pepper: I prefer fresh ground pepper whenever possible.

Hummus Ingredient Substitutions

• Instead of chickpeas, try any beans or cooked lentils.
• Add flavors such as spinach, dill, or any seasonings you enjoy!
• Make a dessert hummus by adding unsweetened cocoa and maple syrup for dipping fruit.

How to Make Oil-Free Hummus

• Drain the chickpeas but retain the juice.
• Add all other ingredients to a high-speed blender or food processor.
• I used a food processor.
• Blend until smooth.
• If hummus is not thin enough, add chickpea juice (aquafaba).

Tabbouleh Ingredients

• Wheat Bulgur: made of wheat groats that have been parboiled, dried, and ground.
• Parsley: Parsley is rich in vitamin C, vitamin K, and other antioxidants, which help reduce the risk of severe health conditions
• Mint: mint may improve brain function and cold symptoms. It also brings a beautiful freshness to food.
• Green Onions (also known as scallions) are long and thin, typically no wider than a finger. They are bright white at the bottom with dark green tops. They taste less pungent than other onions and provide extra crunchiness to recipes.
• Lemon juice: Lemon juice brings sweetness as well as tart flavor to the other ingredients.
• Garlic: Garlic provides a flavor that mellows into a sweet, almost nutty flavor that hardly resembles any form of pungency.
• Grape Tomatoes: Grape tomatoes have vitamins A and C. Vitamin A supports eye, bone, and skin health and protects against infection.
• Salt: A little salt helps to enhance the flavors in the salad
• Pepper: Choose fresh ground pepper whenever possible

How to Cook Bulgar

• Believe it or not, you don't have to cook bulgar.
• Soak the bulgur in water for 20 - 25 minutes in a large bowl.
• The length of time required for soaking will depend on the size of the grains used.
• Another method is to put one cup of boiling water with a box of bulgur and seasonings from the store and then refrigerate it for at least one hour.
• Drain and allow to cool before adding to the salad.

Making the Salad

• Once the bulgur is cool add it a large bowl.
• Remove the stems from the parsley and roughly chop it.
• Add the rest of the ingredients to the bowl and stir to combine.
• Allow chilling in the refrigerator so the flavors meld together.

How to Make a Hummus Tabbouli Wrap Sandwich

• First, lay a wrap or tortilla on a flat surface and smear with oil-free hummus. 
• Next, add a generous portion of oil-free tabbouleh salad. 

• Then, start by folding it at the top and bottom of the bread and roll it tightly. 

Wrap Substitutions 

Despite containing the ingredients of a salad, this sandwich is a superfood with its nutritional contents. Bulgur is high in fiber and protein, low in fat has a low glycemic index, and contains potassium and iron.

• If following a gluten-free diet, replace the bulgur with quinoa, make quinoa tabouli (another superfood), and use a gluten-free tortilla or wrap.
• Choose red or white onions instead of green onions for a more pungent flavor.
• Instead of bulgar, try farro, quinoa, or amaranth for a gluten-free option.
• Add flavors to plain hummus such as Roasted Pepper Hummus, Chipotle Hummus, Sun-Dried Tomato, Basil Hummus, Roasted Garlic Hummus, Jalapeno Cilantro Hummus, or Avocado Hummus.

Oil-Free Hummus Brands

As and alternative to making your own hummus, there are oil-free options at the grocery store.

• Cedars Oil-Free Hummus: Cedar's oil-free hummus is made with Steamed Chickpeas (Chickpeas, Water), Sea Salt, Roasted Garlic, Citric Acid, Cumin, and Guar Gum. Cedar's also makes hummus with oil, so make sure you see the fat-free and oil-free label.
• Roots Oil-Free Hummus: Roots calls itself the microbrew of hummus. The ingredients include Garbanzo Beans, Water, Lemon Juice, Wheat-free Tamari, Tahini (Sesame Seeds), Distilled White Vinegar, Celtic Sea Salt Tm, Garlic, Cumin, Black Pepper, and Acacia.
• Oasis Mediterranean Cuisine Oil-Free Hommus: This brand offers five oil-free flavors: black bean, roasted red pepper, lentil, plain, and Mediterranean Medley. The individual ingredients for each type are listed here.
• Cava Organic Traditional Hummus: Cava makes their hummus with Chickpeas puréed with tahini, lemon juice, fresh garlic, and salt. 
• Engine 2 Oil-Free Hummus: Forks Over Knives shares its recipe for this brand of hummus, which is available in stores such as Whole Foods. Get the recipe here.

Other Serving Suggestions

• Sliced Tomatoes
• Vegan Tzatziki
• Pickles
• Radishes

The oil-free Tabbouleh, for instance, can be eaten alone as a salad with a side of Oil-Free Vegan Garlic Cilantro Naan.

Recipe FAQs

Tips

• Prepare bulgar in advance and chill prior to making the tabouli, so it's cold when making the salad portion of the wrap.
• For a hot, toasted version, make the wrap and place it into a skillet on medium-low and cook until browned and rotate to cook the entire wrap.
• If avoiding bread, put the hummus, tabouli, and other ingredients into lettuce cups or eat it as a salad instead of a wrap.
• Choose a gluten-free wrap or pita or a gluten-free option.
• Try the wrap with my new basil hummus recipe.

You will love this oil-free hummus and tabbouleh wrap sandwich or the salad as an entree or side dish!

More Vegan Sandwich Ideas to Try!

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