For a hit of fresh, pleasantly bitter, and peppery flavor, go beyond kale and spinach and try something new, like chard. Chard stems are wonderfully crisp and salty--don't toss them. Here, we chop and stir a few handfuls into the bulgur for extra crunch.

Sidney Fry, MS, RD


Credit: Jennifer Causey; Styling: Lindsey Lwoer

Recipe Summary test

20 mins
1 hr 20 mins
Serves 4 (serving size: 1 wrap)


Ingredient Checklist


Instructions Checklist
  • Combine 1 cup warm water and bulgur. Soak 30 minutes to 1 hour. Drain well; squeeze out excess water. Add 1/2 cup hummus and next 6 ingredients (through black pepper); toss.

  • Remove stems of each chard leaf. Finely chop stems to measure 1/2 cup; add to bulgur mixture. Discard remaining stems. Place chard leaves in a large bowl; cover with warm water. Let stand 10 minutes. Drain; pat dry with paper towels.

  • Place leaves on a cutting board. Arrange 1/2 cup bulgur mixture down center of each leaf; top evenly with bell pepper, cucumber, carrot, and sprouts. Fold in edges of leaf; roll up, jelly-roll fashion. Spread remaining 2 tablespoons hummus evenly between leaves to seal. Secure with wooden picks.

Nutrition Facts

230 calories; fat 8.7g; saturated fat 1g; mono fat 3.2g; poly fat 3.6g; protein 9g; carbohydrates 33g; fiber 10g; iron 3mg; sodium 486mg; calcium 69mg; sugars 4g.