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+ servings
veg wrap
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5 from 1 vote

Veg Wrap

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.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Sandwiches
Cuisine: American
Diet: Diabetic, Vegan, Vegetarian
Servings: 4 servings
Calories: 201kcal


White Bean Sandwich Spread

  • 15 ounces Cannellini beans or white beans of choice
  • 2 Tablespoons Asian sweet chili sauce
  • 2 cloves garlic minced

Sandwich Ingredients

  • 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