Veg Wrap

Nothing says spring like a veg wrap sandwich. Layered with a white bean sandwich spread, grilled vegetables, and arugula wrapped in lavash bread, this veg wrap sandwich recipe can be eaten cold or grilled in a skillet for a crispy crunch.

I love wrap sandwiches, and today's veg wrap sandwich recipe 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. 

Jump to:

• What is Lavash Bread? 
• What Ingredients are in Atoria's Lavash?
• Other Oil-Free Flatbread Options:
• White Bean Spread Ingredients
• White Bean Spread Ingredient Substitutions
• How to Make White Bean Sandwich Spread
• Other Ingredients
• Grilling or Roasting the Vegetables
• How Prepare a Veg Wrap Sandwich
• How to Cook the Veg Wrap Recipe
• What to Serve with Veg Wraps
• Other Veg Wrap Suggestions:
• Recipe FAQs
• Tips
• More Great Vegan Sandwiches
• 📖 Recipe
• 💬 Reviews

What makes a great wrap sandwich? The bread, the grilled vegetable combination, raw vegetables, and a fabulous sandwich spread. 

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 before baking.

Flatbread is 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. 

Trader joe's also make an oil-free lavash that is yummy!

What Ingredients are in 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 grocery stores such as Sprouts, Whole Foods, and Trader Joe's. 

White Bean Spread Ingredients

• Cannellini Beans: Cannellini beans are the largest type of white beans. Because of the traditional kidney shape, they can also be referred to as White Kidney Beans. Meatier than Navy or Great Northern beans, they have a nutty, earthy flavor.
• Chili Sauce: This sauce is the perfect balance of sweet, sour, and spicy and has an exotic flavor using red chilies and garlic. The sauce is incredibly versatile, as it can be used independently or as an ingredient to add to your cooking.
• Garlic: I prefer using fresh garlic cloves whenever possible.

White Bean Spread Ingredient Substitutions

• Choose any white beans such as navy, lima, or Great Northern beans.
• Chili garlic paste or harissa are often substitutes for chili sauce.
• To substitute fresh garlic, try garlic flakes: also called dehydrated (or dried) minced garlic; use ½ teaspoon of garlic flakes in place of each clove. Granulated garlic: Use ¼ teaspoon of granulated garlic in place of each clove. Garlic powder: Use ⅛ teaspoon of garlic powder in place of each clove.

How to Make White Bean Sandwich Spread

Often, I use the white bean, such as Cananelli beans, as a base for a sandwich spread or dressing. I made it simple today 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, the flavors and texture of this sandwich spread is incredible. 

Once the sandwich spread is mashed, cover and place in the refrigerator until it's time to make the veg wrap recipe.

Other Ingredients

Even though veg wrap sandwiches can be raw or cooked, I grilled my vegetables in a grill basket before making my wrap sandwich. Another suggestion, however, is to roast them in the oven. 

Choose the vegetables you love. For example, I chose these vegetables for my veg wrap:

• Broccolini: Compared to the bitter flavor of common broccoli, Broccolini is milder, with a sweet, earthy taste. And while it can be eaten raw, Broccolini is best when cooked. It can be sautéed, steamed, roasted, and grilled.
• Asparagus: All asparagus varieties are prized for a tender, buttery sweet flavor with a hint of earthy bitterness.
• White Onions:  I love that grilling onions turns them into an almost entirely different vegetable. While onions can be pungent, bitter, and sharp raw, they are sweet and savory when given some time to cook and caramelize.
• Yellow Summer Squash: Summer squash has a mild, slightly sweet, grassy flavor (the aroma intensifies with wet cooking) and a faint bitterness on the skin. The texture of summer squash is firm yet tender when young, and as they age, the skin becomes tougher and the center pithier.
• Zucchini: Zucchini has a mild taste that verges on sweet but mostly takes on the flavor of whatever it's cooked with.
• Red Peppers: Red bell peppers are sweet, and when grilled, they taste sweet and smokey.

Grilling or Roasting the Vegetables

Although the wrap can be eaten raw, I grilled my vegetables, which can also be roasted. 

• 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 feel free to substitute spinach, kale or greens of preference. 

How Prepare a Veg Wrap Sandwich

To ensure 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 on half the flatbread, evenly spreading and covering the surface. 

Next, add the arugula and cooked or raw vegetables to 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. 

Amounts of Ingredients per Sandwich

• Arugula (1 cup)
• Yellow Summer Squash and Zucchini (3 slices)
• Onion (3 pieces)
• Red Bell Peppers (3 pieces)
• Asparagus Spears (2 spears)
• Broccoli Rab Stems (2)
• White Bean Spread (¼ recipe)

How to Cook the Veg Wrap Recipe

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 grilled or raw vegetables is excellent. I like hot food. 

But, be careful not to burn yourself; transfer the sandwich to a cutting board and slice it in half. 

As you can see, the vegetables stay securely inside the wrap, and the bean spread keeps everything together. 

What to Serve with Veg Wraps

I served my wrap sandwich with a bowl of creamy vegetable soup because I'm a soup and sandwich girl. But I also suggest these side dishes 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
• Greek Orzo Salad
• Tomato Soup
• Cauliflower Potato Soup

Other Veg Wrap Suggestions:

• Oil-Free Hummus and Tabbouleh Wrap
• Greek Wrap
• Roasted Vegetable and Hummus Grilled Lavash Wrap
• Eggplant Panini Wrap
• Mushroom Flatbread Recipe

Recipe FAQs

Tips

• Instead of making a white bean sandwich spread, choose your favorite flavor of hummus.
• Another way to cook the sandwich in half the time is to place it in the air-fryer at 370 degrees for 5 minutes.
• Replace the arugula with spinach, kale, or collard greens.
• Swap out any veggies you don't like for the ones you love. 
• Remember to cut the vegetables in similar sizes for equal cooking regardless of roasting or grilling. 
• If roasting, place the pan in the oven first, preheating it, before adding the vegetables. Then, you don't have to flip them halfway through the cooking process. 

Try this delicious veg wrap recipe with veggies and white bean spread rolled inside lavash bread. Eat it cold to grill the sandwich in a pan!

More Great Vegan Sandwiches

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📖 Recipe