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
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
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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! 🙂