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. Although I make my hummus without oil and add a little more lemon juice,it tastes exactly the same. Add some hummus, lettuce, fresh tomatoes, and you have a tasty oil-free hummus and tabbouli wrap for lunch.
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 eaten 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.
Although the hummus is the binding force of the sandwich, it has a flavorful creamy texture. So, if you are looking for a nutritious and flavorful sandwich, or salad, give this a try.
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Creamy and crunchy, this sandwich is a power-house of flavors and full of super foods.
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:
- 2 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.
