why make this recipe
Mediterranean Hummus Tabbouleh Wrap is a delicious and healthy option for lunch or a quick snack. This wrap combines fresh vegetables, flavorful hummus, and bulgur wheat, providing a perfect balance of taste and nutrition. It’s easy to make and is suitable for anyone looking for a light meal that is also satisfying. Plus, the gluten-free tortilla makes it accessible for those with dietary restrictions.
how to make Mediterranean Hummus Tabbouleh Wrap
Ingredients:
- 1 cup cooked bulgur wheat
- 1 cup chopped parsley
- 1 cup diced tomatoes
- 1/2 cup diced cucumber
- 1/4 cup chopped red onion
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1/2 cup creamy hummus
- Fresh spinach leaves
- Gluten-free tortillas
Directions:
- In a mixing bowl, combine the cooked bulgur wheat, parsley, tomatoes, cucumber, red onion, olive oil, and lemon juice. Season with salt and pepper to taste.
- Spread hummus onto a gluten-free tortilla.
- Add a layer of the prepared tabbouleh salad and fresh spinach leaves on top of the hummus.
- Roll the tortilla tightly to form a wrap.
- Slice in half and serve immediately, or wrap in foil for a meal on the go.
how to serve Mediterranean Hummus Tabbouleh Wrap
Serve the Mediterranean Hummus Tabbouleh Wrap chilled or at room temperature. You can enjoy it as is, or with a side of your favorite dipping sauce for added flavor. This wrap pairs well with a fresh salad or a small bowl of olives to enhance your meal.
how to store Mediterranean Hummus Tabbouleh Wrap
Store any leftover wraps in an airtight container in the refrigerator. They can last for up to two days. If you’ve prepared the tabbouleh salad separately, it can also be stored in a container for up to three days. It’s best to assemble the wraps just before serving for the freshest taste.
tips to make Mediterranean Hummus Tabbouleh Wrap
- Make sure to rinse the bulgur wheat well after cooking to remove excess starch.
- For added flavor, try adding chopped mint or a dash of cumin to the tabbouleh salad.
- Feel free to customize the wrap by adding your favorite veggies or proteins such as grilled chicken or chickpeas.
variation
You can easily modify this recipe by using different spreads. For example, try using tzatziki or guacamole instead of hummus. Also, consider adding feta cheese for extra creaminess and flavor.
FAQs
Can I make the tabbouleh salad ahead of time?
Yes, you can prepare the tabbouleh salad a day in advance. Just keep it covered in the fridge until you’re ready to assemble the wraps.
Is this recipe vegan?
Yes, the Mediterranean Hummus Tabbouleh Wrap is completely vegan as it contains no animal products.
Can I use regular tortillas instead of gluten-free?
Yes, you can use regular tortillas if you do not have a gluten sensitivity. However, if you need to keep it gluten-free, make sure to choose certified gluten-free tortillas.
Mediterranean Hummus Tabbouleh Wrap
Ingredients
For the Tabbouleh Salad
- 1 cup cooked bulgur wheat Make sure to rinse the bulgur wheat well after cooking.
- 1 cup chopped parsley
- 1 cup diced tomatoes
- 1/2 cup diced cucumber
- 1/4 cup chopped red onion
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- to taste Salt and pepper
For the Wrap
- 1/2 cup creamy hummus
- leaves Fresh spinach
- 2 Gluten-free tortillas You can substitute with regular tortillas if gluten-free is not needed.
Instructions
Preparation
- In a mixing bowl, combine the cooked bulgur wheat, parsley, tomatoes, cucumber, red onion, olive oil, and lemon juice. Season with salt and pepper to taste.
Assembly
- Spread hummus onto a gluten-free tortilla.
- Add a layer of the prepared tabbouleh salad and fresh spinach leaves on top of the hummus.
- Roll the tortilla tightly to form a wrap.
- Slice in half and serve immediately, or wrap in foil for a meal on the go.