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.
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How to Make Oil-Free Hummus
Although most store-bought hummus contains a lot of oil, it isn't necessary to get creamy, delicious hummus. I prefer oil-free hummus over store-bought hummus any day. But, if you don't want to make your own, I suggest buying Engine Oil-Free Hummus at the store as a quick shortcut when needed.
Ingredients
- 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
How to Make Oil-Free Tabbouleh
- 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 serious health conditions
- Mint: mint may improve brain function and cold symptoms. It also brings a wonderful freshness to food.
- Green Onions: (also known as scallions) are long and thin, typically no wider than a finger, and are bright white at the bottom with dark green tops; they taste less pungent than other onions and provide an 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. Instead, you have to soak it for 15 minutes in boiling water, drain it, and add it to the Tabbouleh salad. It's that simple.
Making the 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 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 (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 Spinach Hummus.
- Purchase an oil-free hummus such as Cedar's, Roots, or Oasis Meditteranean Cusine brands.
Other Topping 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
I recommend strong the hummus, tabouli, and the other ingredients separately. Make the wraps right before eating. The hummus and tabouli should be stored in an air-tight container in the refrigerator for up to 5 days.
What makes Tabbouleh bitter?
Tabbouleh requires the use of Parsley. Unfortunately, too much of this leaves a bitter taste, but the addition of lemon and vinegar dulls that bitter taste.
Hummus is a truly nutritious snack that is good to include in your daily diet in moderation and when combined with a diverse range of food.
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.
You will fall in love with this wrap sandwich or the salad as an entree or side dish!
If you love vegan sandwiches, check out these recipes!
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📖 Recipe
Oil-Free Hummus and Tabbouleh Wrap
Ingredients
Tabbouleh:
- ¼ cup Wheat Bulgur
- 4 cups finely chopped Parsley 3 to 4 bunches
- ½ cup finely chopped Mint
- 6 Green Onions chopped
- 1 cup Lemon juice
- 3 cloves minced Garlic
- 12, sliced Grape Tomatoes
- 2 teaspoons Salt
- 2 teaspoons Pepper
Oil-Free Hummus:
- 15 ounces Chickpeas drained (retain juice "aquafaba" from can)
- 3 cloves Garlic minced
- ½ lemon Lemon juice
- 3 Tablespoons Tahini
- 3 Tablespoons Chickpea juice Aquafaba
- 1 teaspoon Salt
- 1 teaspoon Pepper
Sandwich:
- 3 Vegan Wrap/or Tortilla
- 2 leaves Romaine Lettuce
- 6 sliced Grape Tomatoes
Instructions
Tabbouli:
- 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.
- Add bulgur and all other ingredients in a bowl.
- Fluff with a fork and place in the refrigerator.
Hummus:
- Drain 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 a like chickpeas juice (aquafaba)
Sandwich:
- Lay the tortilla or wrap it on a flat surface.
- Add hummus to the middle of the sandwich and spread evenly.
- Add tabbouleh in the center, following the same pattern as the hummus.
- Add additional tomatoes and lettuce.
- Cut and serve.
Notes
- When cooking bulgar, the ratio is 1:1 part bulgar two water
- Add seasoning to bulgar when cooking for maximum flavor.
- Choose quinoa, aratham, or farro for a gluten-free option.
- Use fresh lemon juice instead of bottled when possible.
- Try adding different favor combinations to hummus or purchase flavored oil-free hummus as a shortcut.
- Store the hummus and tabouli separate and make wraps right before serving
Nutrition
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
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