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    Home / Recipes / Sandwiches

    Mediterranean Veggie Sandwich

    Published: Sep 2, 2024 · Modified: Sep 2, 2024 by Kathy Carmichael · This post may contain affiliate links.

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

    The Mediterranean Veggie Sandwich Ingredients on the lavash bread.

    Whenever I crave a healthy sandwich, I make my favorite Mediterranean sandwich 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, you only need 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. You can even use lavash bread for pizzas or tacos.

    Typically, lavash bread is made with flour, water, and salt. Some recipes, though, have sugar and oil, so please look at the label. The 90 calories per serving, however, for a large piece of lavash and the $2.19 price for 6 pieces make it the perfect sandwich wrap. 

    Mediterranean Veggie Sandwich Ingredients

    I am rolling the Mediterranean 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: Tomato Jam, also called Marmellata di Pomodoro, tomato marmalade, or tomato preserves, is a sweet and savory condiment made from tomatoes and maple syrup and typically will have some spices as well. The texture is thick and spreadable, with a consistency similar to your classic fruit jams.
    • Arugula: Arugula has a distinctive flavor that's spicy, peppery, and slightly bitter, with a bright, tart, and nutty taste.
    • Tofu Feta Cheese: Tofu feta cheese tastes similar to classic feta but without any dairy! Tangy and salty with Greek flavor, and easy to crumble into salads.
    • English Cucumbers: English cucumbers have fewer seeds than other cucumbers, so your vegan sandwich isn't soggy.
    • Kalamata Olives: Kalamata olives have a strong, intense flavor that's salty, fruity, and a little smoky.
    • Pickled Red Onions: Pickled Red Onions or raw red onions are delicious on this veggie sandwich.
    • Hummus: I used Engine Oil-Free Hummus.

    Mediterranean Veggie Sandwich Ingredients

    • Choose thin, sliced small tomatoes instead of using tomato jam.
    • Any greens work well with this vegan sandwich recipe.
    • Try store-bought tofu feta cheese as an alternative to making your own.
    • Flavored hummus, such as Pita Jungle Copycat Cilantro Jalapeño Hummus or Easy Basil Hummus Recipe, gives the sandwich a unique flavor.
    • Black olives are often substituted for kalamata olives.
    • Raw red onions work better than pickled red onions.

    How to Make a Veggie Lavash Sandwich

    • Once you have assembled your ingredients, 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.

    Recipe Variations

    Some other ideas to put in your veggie lavash sandwich are:

    • Artichokes
    • Red Bell Peppers
    • Sweet onions
    • Spinach

    How to Cook 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

    I am cooking the Mediterranean Sandwich in a skillet.
    • 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. 
    The recipe is on a plate with kidney bean salad and a pickle.

    I served my Mediterranean veggie sandwich with Kidney Bean Salad and a pickle spear. 

     Recipe FAQs

    What is special about lavash bread?

    Traditional Armenian lavash is baked in a tandoor oven, giving it a unique taste and texture: bubbly, soft, and crunchy, and infused with wood smoke. The dough is rolled out flat and slapped against the hot interior wall of a clay oven.

    Is lavash healthier than bread?

    Lavash is a heart-healthy choice, free from the harmful trans fats and cholesterol in other bread options.

    Should lavash bread be refrigerated?

    The bread will stay at room temperature for up to 4 days or freeze for up to 1 month. Frozen lavash can be warmed in a low-heated oven.

    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. 

    This Mediterranean veggie sandwich is a quick, easy, healthy lunch or dinner for a busy week!

    More Delicious Vegan Sandwiches to Try!

    • White Bean Avocado Sandwich Recipe
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    If you love this Vegan Mediterranean sandwich, give us a 5-star review and comment below. We would love to hear from you!

    📖 Recipe

    Mediterranean Veggie Sandwich Ingredients

    Mediterranean Sandwich

    Kathy Carmichael
    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.
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 10 minutes mins
    Total Time 15 minutes mins
    Course Sandwiches
    Cuisine Mediterranean
    Servings 4 sandwiches
    Calories 177 kcal

    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

    • 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. 

    Nutrition

    Calories: 177kcalCarbohydrates: 23gProtein: 7gFat: 2gPolyunsaturated Fat: 2gSodium: 421mgPotassium: 842mgFiber: 6gSugar: 8gVitamin A: 1251IUVitamin C: 15mgCalcium: 126mgIron: 3mg
    Tried our recipe?Let us know how it was!
    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/

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