Oil-Free Hummus and Tabbouleh Wrap

  • Author: Kathy Carmichael


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




  • 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


  • 2 Vegan Wrap/or Tortilla
  • 2 leaves Romaine Lettuce
  • 6 sliced Grape Tomatoes



  • 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.


  • 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)


  • 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.