Mediterranean Veggie Sandwich

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.

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

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

• 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 Mediterranean veggie sandwich with Kidney Bean Salad and a pickle spear. 

 Recipe FAQs

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!

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📖 Recipe