Whenever I'm craving a healthy sandwich, I make my favorite Mediterranean sandwich loaded with veggies. Although many people avoid eating bread, I love veggie sandwiches with healthy lavash bread stuffed with my favorite foods. To make the great Mediterranean veggie sandwich, all you need is a few simple ingredients rolled up in a healthy vegan oil-free lavash. Not only does this sandwich taste fabulous, but it also makes the perfect Mediterranean lunch.
What is lavash?
Lavash is a soft, thin unleavened flatbread, which is not only low in carbs but contains very little fat. Lavash, similar to a tortilla, is a perfect wrap for any sandwich or burrito without the carbs. In fact, you can even use lavash bread for pizzas or tacos.
Typically, lavash bread is made with flour, water, and salt. Some recipes, though, contain sugar and oil, so make sure you look at the label. The 90 calories per serving, however, for a large piece of lavash, as well as the $2.19 price for 6 pieces, makes it the perfect sandwich wrap.
How to make a Meditteranean veggie sandwich
First, focus on Mediterranean ingredients. Although the possibilities are endless in different fillings, I chose to make my Mediterranean veggie sandwich with my personal favorites.
- Tomato Jam (sub raw or sun-dried tomatoes)
- Arugula (or greens of choice)
- Tofu Feta Cheese
- English Cucumbers
- Kalamata Olives
- Pickled Red Onions or raw red onions
- Hummus (I used Engine Oil-Free Hummus)
Tips
- To keep the lavash together, choose two ingredients on each end to stick the bread together. For instance, the Tomato Jam and the hummus work together on each end of the sandwich as glue.
- When working with wet ingredients, like Pickled Red Onions and olives, drain on a paper towel before adding to the veggie sandwich to avoid sogginess.
- Don't overstuff the sandwich, but do make sure to spread the fillings evenly along the width of the bread.
- Cook slow and low to warm to get a crispy outside and warm inside.
- Eat this sandwich cold or hot; either way is delicious.
Other possible fillings
- Artichokes
- Red Bell Peppers
- Sweet onions
- Spinach
Cooking the Mediterranean veggie sandwich
One of my favorite appliances is the Cuisinart, 5-In-One-Panini Grill. Not only does it make a great panini maker, but we take it camping, and my daughter survived college with this fabulous multi-cooking device.
Although I use my panini maker for grilling my sandwiches, you can also grill in a large skillet without oil or even an outdoor grill.
Panini Maker Instructions
- Preheat the panini maker to medium heat
- Once the lavash wrap is rolled, place two sandwiches side-by-side on the grill.
- Close the lid, as the sandwich will cook both sides simultaneously
- Cook for 10 minutes, or until the lavash bread is crunchy.
Skillet Instructions
- Turn the stove on low (I have a gas stove, so mine is hotter than an electric stove)
- Using a non-stick skillet, such as a Green Pan, place the rolled sandwiches side-by-side in the skillet.
- Turn the sandwiches every five minutes, as the bread toasts.
- You DO NOT NEED OIL OF ANY KIND
- Continue turning the sandwich over until all sides are cooked.
I served my Mediterannean veggie sandwich with Kidney Bean Salad and a pickle spear.
FAQ
Where can I find a flat thin wrap for a Mediterranean sandwich?
- Most local grocery stores carry lavash bread; make sure it's oil-free if you follow an oil-free plant-based plan. Sprouts, Trader Joe's, Whole Foods, Frys, and Kroger are common stores that carry lavash bread.
- Yes. Lavash bread is our go-to option when making wraps, sandwiches, baked chips, and pizzas. It is flat, flexible, tasty, and tender.
- One main difference between lavash and pita is that lavash is a flatbread while pita is soft and slightly leavened.
Do you love wrap sandwiches? If so, check out these sandwich recipes
- Vegan Lavash Bread Wrap - Easy & Healthy Sandwich Recipe
- Veg Wrap
- Oil-Free Hummus and Tabbouleh Wrap
- Buffalo Chickpea Wrap
- Greek Wrap
- Red Lentil Curry Wrap
- How to Veganize Your Crunch Wrap Supreme (Better Than Taco Bell!)
- Shawarma Wrap
📖 Recipe
Mediterranean Sandwich
Ingredients
Mediterranean Veggie Sandwich
- 4 pieces of lavash bread
- ½ cup Tomato Jam or sub raw or sun-dried tomatoes
- 6 ounces Arugula or greens of choice
- ½ cup Tofu Feta Cheese
- 1 English Cucumbers sliced thin
- ¼ cup Kalamata Olives diced
- ½ cup Pickled Red Onions or raw red onions
- ½ cup Hummus I used Engine Oil-Free Hummus
Instructions
- Lay each lavash wrap on a flat surface.
- On the far left-hand side of the bread, smear ¼ of the tomato jam on the bread.
- Next, add ¼ of the arugula in a column beside the tomato jam.
- Then add ¼ of the tofu feta cheese.
- Place the cucumbers in a row, slightly overlapping each other
- Add a thin row of kalamata olives followed by the pickled onions.
- Finish with a smear of hummus to match the tomato jam on the other end.
- Roll the lavash tightly from left to right, making sure the fillings stay inside.
- Now, eat cold or use a panini maker to heat or use a skillet.
Panini Maker Instructions
- Preheat the panini maker to medium heat
- Once the lavash wrap is rolled, place two sandwiches side-by-side on the grill.
- Close the lid, as the sandwich will cook both sides simultaneously
- Cook for 10 minutes, or until the lavash bread is crunchy.
Skillet Instructions
- Turn the stove on low (I have a gas stove, so mine is hotter than an electric stove)
- Using a non-stick skillet, such as a Green Pan, place the rolled sandwiches side-by-side in the skillet.
- Turn the sandwiches every five minutes, as the bread toasts.
- You DO NOT NEED OIL OF ANY KIND
- Continue turning the sandwich over until all sides are cooked.
Notes
Nutrition
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
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