How to Make a Mediterranean Veggie Sandwich

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. 

 

What is the difference between lavash bread and pita?

 

• 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

Yield: 4 sandwiches

Mediterranean Sandwich

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Wrap your favorite Mediterranean flavors inside a lavash wrap to create this delicious Mediterranean Veggie Sandwich. Eat it cold or crispy and warm by heating it quickly in a skillet.

Print

Ingredients

Mediterranean Veggie Sandwich

• 4 pieces of lavash bread
• 1/2 cup Tomato Jam ( or sub raw or sun-dried tomatoes)
• 6 ounces Arugula (or greens of choice)
• 1/2 cup Tofu Feta Cheese
• 1 English Cucumbers, sliced thin
• 1/4 cup Kalamata Olives, diced
• 1/2 cup Pickled Red Onions or raw red onions
• 1/2 cup Hummus (I used Engine Oil-Free Hummus)

Instructions

1. Lay each lavash wrap on a flat surface.
2. On the far left-hand side of the bread, smear 1/4 of the tomato jam on the bread.
3. Next, add 1/4 of the arugula in a column beside the tomato jam.
4. Then add 1/4 of the tofu feta cheese.
5. Place the cucumbers in a row, slightly overlapping each other
6. Add a thin row of kalamata olives followed by the pickled onions.
7. Finish with a smear of hummus to match the tomato jam on the other end.
8. Roll the lavash tightly from left to right, making sure the fillings stay inside.
9. Now, eat cold or use a panini maker to heat or use a skillet.

Cooking options

Panini Maker Instructions

1. Preheat the panini maker to medium heat
2. Once the lavash wrap is rolled, place two sandwiches side-by-side on the grill.
3. Close the lid, as the sandwich will cook both sides simultaneously
4. Cook for 10 minutes, or until the lavash bread is crunchy. 

Skillet Instructions

1. Turn the stove on low (I have a gas stove, so mine is hotter than an electric stove)
2. Using a non-stick skillet, such as a Green Pan, place the rolled sandwiches side-by-side in the skillet.
3. Turn the sandwiches every five minutes, as the bread toasts. 
4. You DO NOT NEED OIL OF ANY KIND
5. Continue turning the sandwich over until all sides are cooked. 
   

Notes

If not using tomato jam, use the hummus on both ends for a sealer for the sandwich.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  Kirkland Signature Organic Blue Agave All Purpose Sweetener, 36oz Bottle (Pack Of 2, Total of 72 Oz)
• 
  Bragg Organic Raw Unfiltered Apple Cider Vinegar with The Mother, 16 ounce, 2 Pack
• 
  Organic Kalamata Olives - NON-GMO - Gluten Free - Pitted - USDA Organic (13.1 oz)

Nutrition Information

Yield

4 servings

Serving Size

1
Amount Per Serving Calories 203Total Fat 2gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 406mgCarbohydrates 65gFiber 6gSugar 9gProtein 17g

Nutrition facts may not be 100% accurate.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

Kathy Carmichael

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! 🙂

www.kathysvegankitchen.com/about-me