Oil-Free Hummus and Tabbouleh Wrap

5 from 7 votes

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.

Prep Time15

Total Time15

Course: Sandwiches

Cuisine: Mediterranean

Diet: Vegan

Servings: servings

Calories: 273kcal

Author: Kathy Carmichael

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.
Fluff with a fork and cool before adding to the salad ingredients.

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)

Making the Tabbouleh Salad

Once the bulgur is cool, add it to a large bowl.
Remove the stems from the parsley and roughly chop it.
Add the rest of the ingredients to the bowl and stir to combine.
Allow the salad to chill in the refrigerator so the flavors meld together.

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.

Video

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