I love wrap sandwiches, and today's veg wrap gained a lot of attention at my house. Although I can wrap anything in a lavash and be happy, today's combination of goodies comforted me from the inside out. Veg wraps are easy to make and even better to eat.
What makes a great wrap sandwich? The bread, the grilled vegetable combination, raw vegetables, and a fabulous oil-free spread.
I mean, isn't that what a great sandwich does? My new favorite bread for sandwiches is lavash bread! Stuffed with grilled vegetables with a tangy bean spread and then toasted to perfection, this veg wrap is a wrap sensation.
So, let's dive into a veg wrap sandwich and explore the possibilities.
What is lavash bread?
Lavash is a soft, thin flatbread made with flour, water, yeast, and salt, baked in a tandoor—toasted sesame seeds or poppy seeds on them before baking.
Flatbread is considered an alternative to yeast-raised bread, and some diets accommodate a flatbread better than regular bread.
If you aren't eating the lavash bread within 10–12 days after purchase, freeze it as close to fresh as possible to maintain optimal freshness. For instance, buy two bags and freeze the second bag the day it's purchased. Or, use a couple of pieces and freeze the rest; they come out one at a time quickly when frozen.
For instance, I buy oil-free Atoria's Whole-Grain and Flax Lavash, making the perfect base for any flatbread recipe.
What Ingredients Are On Atoria's Lavash?
- Water
- Whole wheat flour
- Oat fiber
- Flaxseed
- Sugar
- Sea Salt
- Cultured Wheat Flour
- Yeast
- Organic Enzymes
Other Oil-Free Flatbread Options:
- Cedar Lane Foods: Whole Wheat Lavash
- Trader Joe's Lavash, Pita, and Flatbreads
- Sprouts Lavash
- Whole-Foods Lavash
- Dr. McDougall has a list of companies with oil-free bread options as well.
Although I order many items online, most oil-free flatbreads are available in a grocery store such as Sprouts, Whole Foods, and Trader Joe's.
White beans make the perfect oil-free sandwich spread.
Often, I use the white bean, such as Cananelli beans, as a base for a sandwich spread or dressing. Today, I made it simple by mashing white beans, garlic, and chili sauce in my mini Cuisinart.
But, if you don't have a small food processor, this white beans sandwich spread can be made easily by mashing the ingredients together with a fork.
With three simple ingredients, it's amazing the flavors and texture of this sandwich spread.
Once the sandwich spread is mashed, cover and place in eh refrigerator until it's time to make the veg wraps.
The vegetables inside the veg wrap sandwich
Even though veg wrap sandwiches can be raw or cooked, I chose to grill my vegetables in a grill basket before making my wrap sandwich. Another suggestion, however, is to roast them in the oven.
Obviously, choose the vegetables you love. I chose these vegetables for my veg wrap:
- Broccolini
- Asparagus
- Onions
- Yellow Summer Squash
- Zucchini
- Red Peppers
Grilling or roasting the vegetables for veg wraps
Although the wrap can be eaten raw, I grilled my vegetables, which can also be roasted.
Grilling or roasting the vegetables
- If grilling the vegetables, preheat the grill to 400 degrees.
- Place the vegetables in a grill basket, and cook for 15 minutes, shaking the basket every 5 minutes to ensure even cooking.
- Use an oven or spatula to shake the vegetables safely.
- If roasting the vegetables, preheat the oven to 400 degrees.
- Place vegetables on a single layer on a baking sheet lined with a silicone baking mat or parchment paper.
- Cook for 15 minutes.
Also, I used arugula as my choice of greens, but any greens can be substituted.
How to correctly wrap a veg wrap in lavash bread
To make sure the veggies stay inside the veg wrap, a specific technique helps keep the ingredients tucked inside.
First, lay the flatbread on a flat surface, such as a countertop or cutting board. Then, spread the bean sandwich spread on half the flatbread, making sure to even;y spread and cover the surface.
Next, add the arugula and cooked or raw vegetables on the other half of the flatbread. As a result, the bean spread acts a sealer when the sandwich is rolled.
Roll the wraps from the vegetable side, meeting the other end covered in bean dip. As stated earlier, the bean spread glues ht sandwich together.
To gauge the number of vegetables in each veg wrap, the following is a guide:
- 1 cup arugula
- 3 slices of yellow summer squash and zucchini
- 3 slices of onion
- 3 slices of red bell peppers
- 2 asparagus spears
- 2 broccoli stems
- 1/4 of the bean spread
To cook the veg wrap or eat it cold...the choice is yours.
Since I wanted my veg wrap served hot, once I rolled the sandwiches, I cooked them two simultaneously in a non-stick skillet over medium-low heat, turning them as they toast.
However, the veg wrap eaten cold with grille dor raw vegetables is wonderful as well. I happen to like hot food.
Be careful not to burn yourself, and transfer the sandwich to a cutting board and slice in half.
As you can see, the vegetables stay securely inside the wrap, and the bean spread maintains its function of keeping it all together.
What to serve with a Veg Wraps
I served my wrap sandwich with a bowl of Moroccan Lentil Soup because I'm a soup and sandwich girl. But I also suggest these side dishes if you are looking for a great dinner plan.
- German Potato Salad
- Italian Potato Salad
- Vegan Potato Salad
- Sweet Potato Chips
- Steak Fries - Crispy Air Fryer Steak Fries Recipe
- AF Sweet Potato Fries
- Greek Orzo Salad
- Tomato Soup
- Cauliflower Potato Soup
Other Veg Wrap Suggestions:
- Oil-Free Hummus and Tabbouleh Wrap
- Greek Wrap
- Red Lentil Curry Wrap
- Roasted Vegetable and Hummus Grilled Lavash Wrap
- Eggplant Panini Wrap
- Spicy Vegan Lentil Wrap with Baja Sauce
- Mushroom Flatbread Recipe
Veg Wrap
Nothing tastes better than a veg wrap sandwich on oil-free lavash bread. Layered with an oil-free whte bean sandwich spread, grilled vegetables, and arugula, this wrap sandwich can be eaten cold or grilled in a skillet for a crispy crunch.
Ingredients
White Bean Sandwich Spread
- 1 15 ounces can Cannellini beans or white beans of choice
- 2 Tablespoons chili sauce
- 2 cloves garlic
Sandwich Ingredients
- 4 cup arugula
- 1 yellow summer squash
- 1zucchini
- 1 white onion, sliced lengthwise, thin
- 1 red bell peppers, cut into slices
- 8 asparagus spears
- 8 broccoli stems
- 4 pieces of lavash bread
Instructions
Making the white bean spread
- Rinse and drain the white beans.
- Place beans in a small food processor or a bowl
- Add the chili sauce and garlic to the food processor or bowl.
- Process in the food processor until smooth, or mashed with a fork until smooth,
- Place bean spread in the refrigerator until ready to make the wraps.
Grilling or roasting the vegetables
- If grilling the vegetables, preheat the grill to 400 degrees.
- Place the vegetables in a grill basket, and cook for 15 minutes, shaking the basket every 5 minutes to ensure even cooking.
- Use an oven or spatula to shake the vegetables safely.
- If roasting the vegetables, preheat the oven to 400 degrees.
- Place vegetables on a single layer on a baking sheet lined with a silicone baking mat or parchment paper.
- Cook for 15 minutes.
Rolling the Veg Wraps
- Place the flatbread on a flat surface,
- On one side of the flatbread, spread the white bean sandwich spread, covering the surface evenly, making sure to get teh edges of the bread.
- Now add the arugula on the other side, and carefully add 1/4 of the cooked or raw vegetables.
- Next, begin on the side with the vegetables and roll tightly toward the side with the white bean spread.
Cooking the Veg Wraps
- Once all the veg wraps are rolled, they can be cooked, two at a time in a skillet.
- Place a skillet on medium-low heat and place two sandwiches in the pan, seam side down.
- Cook for a few minutes until brown, and turn over to cook the other side.
- Remove from the skillet and cut wraps in half.
- Repeat with the other two sandwhices or use two skillets to cook at the same time.
- Or, eat the veg wrap cold!
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Nutrition Information
Yield
4 servingsServing Size
1Amount Per Serving Calories 300Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 0mgSodium 377mgCarbohydrates 99gFiber 15gSugar 9gProtein 24g
Nutrition facts may not be 100% accurate.
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! 🙂
Donna
Instead of the chili sauce, how would it work adding your ranch dressing in the white bean spread?
Kathy Carmichael
Hi Donna, you could add the ranch dressing would work well. It would need to be thicker, so I would suggest combining 1/2 cup ranch dressing with the white beans was a thickener, and then using it as a spread. Let me know how it works 🙂