Nothing tastes better than 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.
Servings: 4 servings
White Bean Sandwich Spread
- 15 ounces Cannellini beans or white beans of choice
- 2 Tablespoons Asian sweet chili sauce
- 2 cloves garlic minced
- 4 cup arugula
- 1 yellow summer squash
- 1 zucchini
- 1 white onion sliced lengthwise, thin
- 1 red bell peppers cut into slices
- 8 asparagus spears
- 8 broccoli stems
- 4 pieces of lavash bread
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 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 the edges of the bread.
Add the arugula on the other side, and carefully add ¼ 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, cook in a skillet two at a time.
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 sandwiches or use two skillets for cooking simultaneously.
Or, eat the veg wrap cold!
- 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.
Serving: 4g | Calories: 201kcal | Carbohydrates: 39g | Protein: 13g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.1g | Sodium: 145mg | Potassium: 1210mg | Fiber: 10g | Sugar: 8g | Vitamin A: 2282IU | Vitamin C: 119mg | Calcium: 174mg | Iron: 5mg