Oil-Free Hummus and Tabbouleh Wrap
A super-food guilt-free sandwich

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Oil-Free Hummus and Tabbouleh Wrap

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Ingredients

Adjust Servings:
Tabbouleh Salad
1/4 cup Wheat Bulgur
4 cups; 3 to 4 bunches, finely chopped Parsley
1/2 cup, finely chopped Mint
6, chopped Green Onions
1 cup Lemon juice
3 cloves, minced Garlic
12, sliced Grape Tomatoes
2 teaspoons Salt
2 teaspoons Pepper
Oil-Free Hummus
15 ounce can, drained, retain juice from can Chickpeas
3 cloves, minced Garlic
1/2 lemon Lemon juice
3 Tablespoons Tahini
3 Tablespoons Chickpea juice
1 teaspoon Salt
1 teaspoon Pepper
Sandwich
2 Vegan Wrap/or Tortilla
2 leaves Romaine Lettuce
6 sliced Grape Tomatoes

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Cuisine:

Creamy and crunchy; this sandwich is a power-house of flavors and full of super foods.

  • 35 minutes
  • Serves 2
  • Medium

Ingredients

  • Tabbouleh Salad

  • Oil-Free Hummus

  • Sandwich

Directions

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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. I make it without oil and add a little more lemon juice and it tastes exactly the same. Add some hummus, lettuce, fresh tomatoes, and you have a tasty wrap for lunch.

This salad in a sandwich is a superfood with its nutritious 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 super-food).

Onions and garlic are know for lowering blood pressure and cholesterol. 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, it cleanses the blood and can assist with removing 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.

The hummus is the binding force of the sandwich, giving it a creamy texture.

 

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Steps

1
Done

Tabbouleh

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.

2
Done

Add bulgur and all other ingredients in a bowl.
Fluff with a fork, and place in the refrigerator.

3
Done

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.

4
Done

Sandwich

Lay the torilla 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.

Kathy Carmichael

Hi! My name is Kathy, I am a high school English teacher by day & vegan enthusiast and blogger by night. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines the health of us & our planet! :)

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Oil-Free Hummus and Tabbouleh Wrap
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