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.
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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:
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.
Other Veg Wrap Suggestions:
Recipe FAQs
Any wrap sandwich can be transformed into a veg wrap sandwich. For example, use vegan chickpea tuna, egg salad, or hummus wrap with tabouli.
Whole-wheat wraps generally contain more nutrition than plain flour wraps, so try to find products listed as 100% whole wheat. You’ll know you have one when the first ingredient is whole-wheat, stone-ground whole-wheat, or 100% whole-wheat.
Lavash is a simple bread made from flour, water, and salt; while some versions of lavash are unleavened, most are leavened using an “old dough” method, where a small portion of each batch of dough is set aside to inoculate the next one (essentially a form of sourdough).
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
If you love this veg wrap sandwich recipe, give us a 5-star review and comment below. We would love to hear from you!
📖 Recipe
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.
Ingredients
White Bean Sandwich Spread
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 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!
Notes
- 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.
Nutrition
Serving: 4gCalories: 201kcalCarbohydrates: 39gProtein: 13gFat: 1gSaturated Fat: 0.3gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.1gSodium: 145mgPotassium: 1210mgFiber: 10gSugar: 8gVitamin A: 2282IUVitamin C: 119mgCalcium: 174mgIron: 5mg
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! 🙂
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