Oil-Free Hummus and Tabbouleh Wrap

When I was first introduced to Tabbouleh salad, I didn't think it sounded very appetizing. Because its main ingredient was parsley, I assumed Tabbouleh would be bitter. Surprisingly, I was amazed by its flavor and freshness. Traditionally, Tabbouleh is a Middle Eastern vegan dish traditionally made of tomatoes, finely chopped parsley, mint, bulgur, and onion, and seasoned with olive oil, lemon juice, salt, and bulgur.

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

HOW TO MAKE OIL-FREE HUMMUS

Although most store-bought hummus contains a lot of oil, it really isn't necessary to get creamy, delicious hummus. In fact, I prefer oil-free hummus over store-bought hummus any day. But, if you don't want to make your own, I suggest buying Enginee Oil-Free Hummus at the store, as a quick short cut when needed. 

• 15 ounce can Chickpeas, drained (retain juice "aquafaba" from a can)
• 3 cloves Garlic, minced
• 1/2 lemon Lemon juice
• 3 Tablespoons Tahini
• 3 Tablespoons chickpea juice (Aquafaba)
• 1 teaspoon salt
• 1 teaspoon pepper

HOW TO MAKE OIL-FREE TABBOULEH SALAD

• 1/4 cup Wheat Bulgur
• 4 cups ( 3 to 4 bunches) finely chopped Parsley
• 1/2 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

HOW TO COOK BULGUR; THE TRICK IS YOU DON'T...HERE'S THE SECRET

Believe it or not, you don't have to cook bulgar. Instead, you simply have to soak it for 15 minutes in boiling water, drain, and add to the Tabbouleh salad. It's that simple. 

PUTTING THE OIL-FREE HUMMUS & TABBOULEH WRAP TOGETHER

First, lay a wrap or tortilla on a flat surface and smear with the 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. 

SUBSTITUTIONS AND NUTRITIONAL INFORMATION FOR OIL-FREE HUMMUS AND TABBOULEH WRAP

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

If following a gluten-free diet, replace the bulgur with quinoa (another super-food) and use a gluten-free tortilla or wrap.

Furthermore, onions and garlic are known for lowering blood pressure and cholesterol. Similarly nutritious, parsley contains three times more vitamin C than oranges and contains twice as much iron as spinach. It also acts as antioxidants. When eating onions raw, like in Tabbouleh, parsley cleanses the blood and can assist with the removal of some kidney and gallstones.

In other words, the amount of nutrients in the Tabbouleh alone makes this a must-try, and it is delicious as well.

So, if you are looking for a nutritious and flavorful sandwich, or salad, give this a try.

OTHER POSSIBLE TOPPINGS

• Sliced Tomatoes
• Vegan Tzatziki
• Pickles
• Radishes

HOW TO MAKE  VEGAN TZATZIKI  FOR OIL-FREE HUMMUS AND TABBOULI WRAP (OPTIONAL)

• 2 5.3 ounces vegan plain yogurt (yield 1 1/4 cups)
• 1/2 cup diced red  onion
• 1 cup, diced cucumber, drained on paper towels
• 1 Tablespoon red wine vinegar
• 1 Tablespoon fresh lemon juice
• 1/4 cup fresh dill, chopped
• 2 cloves garlic, minced
• 2 teaspoons garlic powder
• 1 teaspoon onion powder
• 1 teaspoon of sea salt
• 1 teaspoon fresh ground pepper

Even though I LOVE oil-free hummus and Tannouleh Wrap, I love this recipe because you can eat everything separately or together in a wrap. The oil-free tabbouleh, for instance, can be eaten alone as a salad with a side of Oil-Free Vegan Garlic Cilantro Naan. Or, the oil-free hummus can be used for a variety of ways including on the side with vegetables. 

If you love Mediterranean food as much as I do, you should give these recipes a try:

• Mediterranean Couscous Salad
• Skinny Roasted Greek Bowl
• Vegan Mediterranean Party Platter
• Mediterranean Vegan Quiche
• Tabouli Salad
• Quinoa Greek Salad with OMG Oil-Free Dressing
• Skinny Vegan Greek Spinach Pie
• Air Fried Falafel

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.

Yield: 6 servings

Oil-Free Hummus and Tabbouleh Wrap

Prep Time: 15 minutes

Total Time: 15 minutes

Creamy and crunchy, this sandwich is a power-house of flavors and full of superfoods. Oil-free hummus and tabbouleh are healthy, tasty, and incredibly flavorful.

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Ingredients

Tabbouleh:

• 1/4 cup Wheat Bulgur
• 4 cups ( 3 to 4 bunches) finely chopped Parsley
• 1/2 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 ounce can Chickpeas, drained (retain juice "aquafaba" from can)
• 3 cloves Garlic, minced
• 1/2 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 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 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.

Nutrition Information

Yield

6 servings

Serving Size

1
Amount Per Serving Calories 469Total Fat 6gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 495mgCarbohydrates 85gFiber 11gSugar 12gProtein 14g

Nutrition facts may not be 100% accurate.

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