• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Kathy's Vegan Kitchen
  • Recipes
  • Categories
    • Vegan Entrees
    • Breakfast
    • Sandwiches
    • Small Bites
    • Vegan Desserts
    • Sauces, Dips & Dressings
    • Vegan Sides
    • Soups
    • Salads
    • How-To
    • Our Vegan Life
  • Vegan Reviews
    • Best Vegan Meal Delivery Service
    • Purple Carrot Review
    • Veestro Review
    • Fresh N’ Lean Review
  • About
  • TOP 50 EBOOK
    • Email
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
  • ABOUT
  • RECIPES
  • COMFORT FOOD
  • COOKBOOK
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • ABOUT
    • RECIPES
    • COMFORT FOOD
    • COOKBOOK
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home / Recipes / Sandwiches

    Hummus & Tabbouleh Wrap

    Published: Jun 15, 2022 · Modified: Jul 14, 2022 by Kathy Carmichael · This post may contain affiliate links.

    306 shares
    • Share
    • Tweet
    Jump to Recipe Print Recipe

    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.

    Hummus Tabbouleh Wrap on a plate on the table

    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:
    • How to Make Oil-Free Hummus
    • How to Make Oil-Free Tabbouleh
    • How to Cook Bulgar
    • Making the Wrap Sandwich
    • Wrap Substitutions 
    • Other Topping Suggestions
    • Recipe FAQs
    • Tips
    • If you love vegan sandwiches, check out these recipes!
    • 📖 Recipe
    • 💬 Reviews

    How to Make Oil-Free Hummus

    oil-free hummus in a bowl on the counter

    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

    Chopped parsley in a bowl, sliced lemon, grape tomatoes, green onions and mint on a cutting board.
    • 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
    Tabbouleh salad in a bowl on the counter

    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. 

    Tabbouleh ingredients mixed

    Making the Wrap Sandwich

    First, lay a wrap or tortilla on a flat surface and smear with oil-free hummus. 

    Tortilla on a flat surface with a smear of hummus spread through the middle

    Next, add a generous portion of oil-free tabbouleh salad. 

    Tortilla on a flat surface with hummus smeared in the middle and tabbouli on top of the hummus

    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 and vegan tzatziki added to the hummus and tabbouli wrap on the counter
    • 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.

    Hummus Tabbouleh wrap served with sliced apples and pickles on a plate.

    Recipe FAQs

    How should I store my hummus and tabouli wrap?

    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.

    Is hummus healthy?

    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!

    • vegan tacos
      Vegan Tacos
    • vegan tempeh Reuben recipe
      Vegan Tempeh Reuben
    • chickpea burger recipe
      Chickpea Burger
    • chickpea fritter recipes
      Chickpea Fritters

    We would love to hear from you! Let us know if you like our recipes, and join our Facebook recipe sharing page: Vegan & Plant-Based Recipe Sharing w/ Kathy's Vegan Kitchen.

    If you love this recipe, please consider giving it a 5-star review!

    📖 Recipe

    Hummus Tabbouleh Wrap

    Oil-Free Hummus and Tabbouleh Wrap

    Kathy Carmichael
    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.
    5 from 4 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Total Time 15 mins
    Course Sandwiches
    Cuisine Mediterranean
    Servings 6 servings
    Calories 273 kcal

    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

    Calories: 273kcalCarbohydrates: 43gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gSodium: 1312mgPotassium: 768mgFiber: 11gSugar: 7gVitamin A: 4919IUVitamin C: 82mgCalcium: 161mgIron: 6mg
    Tried our recipe?Let us know how it was!
    Kathy Carmichael

    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! 🙂

    www.kathysvegankitchen.com/about-me/

    More Sandwiches

    • Tofu marinades
      Tofu Marinade Recipes
    • Vegan Kid Recipes
      Vegan Recipes for Kids
    • vegan sloppy joes recipe
      Vegan Sloppy Joes
    • Vegan BLT Recipe
      Vegan BLT

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

    1. Anonymous

      April 06, 2020 at 12:58 pm

      5 stars

      Reply

    Primary Sidebar

    Hi, I'm Kathy! I love creating delicious whole foods plant-based recipes. I believe what we eat & how we live determines our health & the preservation of our planet!

    More about me →

    Vegan Comfort Food

    • lentil meatloaf
      Vegan Meatloaf
    • Vegan Crunchwrap Supreme
      Vegan Crunchwrap Supreme
    • vegan goulash recipe
      Vegan Goulash
    • vegan drunken noodles recipe
      Vegan Drunken Noodles
    • vegan chicken salad recipe
      Vegan Chicken Salad
    • BEET BURGER
      Beet Burger

    Top 50 Recipes Cookbook

    Popular

    • vegans tir fry recipe
      Vegan Stir Fry
    • mango salad
      Mango Salad
    • lentil meatloaf
      Vegan Meatloaf
    • vegan chicken salad recipe
      Vegan Chicken Salad
    • Bean Salad With Oil Free Dressing
    • vegan drunken noodles recipe
      Vegan Drunken Noodles

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Terms & Conditions
    • Accessibility Statement
    • Affiliate Policy

    Cookbook

    • My Top 50 Recipe Cookbook!

    Contact

    • Contact
    • About Me
    • Work With Me

    As an Amazon Associate I earn from qualifying purchases. Made with ♥️ in Arizona.

    Copyright © Kathy's Vegan Kitchen :)

    306 shares