Mediterranean Sandwich
Indulge in the vibrant flavors of the Mediterranean with this quick and easy Mediterranean Sandwich. Perfect for lunches, picnics, or a healthy snack, this delightful wrap combines fresh veggies, creamy tofu feta, and zesty toppings all enveloped in soft lavash bread. Whether you prefer it cold for a refreshing bite or warm and crispy from the skillet, this sandwich offers a satisfying meal packed with nutrients. In just a few minutes, you can enjoy a tasty, wholesome option that’s ideal for busy weekdays or meal prepping for the week ahead.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
- Yield: Serves 4
- Category: Lunch
- Method: No cooking required / Pan-frying
- Cuisine: Mediterranean
Ingredients
Scale
- 4 pieces of lavash bread
- 1/2 cup tomato jam (or raw/sun-dried tomatoes)
- 6 ounces arugula (or greens of choice)
- 1/2 cup tofu feta cheese
- 1 English cucumber (sliced thin)
- 1/4 cup kalamata olives (diced)
- 1/2 cup pickled red onions or raw onions
- 1/2 cup hummus
Instructions
- Lay each lavash wrap flat on a clean surface.
- Spread 1/4 of the tomato jam on one side of each wrap.
- Layer arugula next to the jam.
- Add tofu feta over the arugula.
- Place cucumber slices in a row, slightly overlapping.
- Sprinkle kalamata olives followed by pickled onions on top.
- Smear hummus on the opposite end of the wrap.
- Roll tightly from left to right to secure fillings.
- Serve cold or heat in a skillet until crispy.
Nutrition
- Serving Size: 1 sandwich (174g)
- Calories: 350
- Sugar: 6g
- Sodium: 650mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 0mg
Find it online: https://firstfoodie.com/mediterranean-sandwich/