Vegan sandwiches and wraps are a fantastic way to enjoy delicious meals that are not only satisfying but also packed with nutrients. Whether you’re looking for a quick lunch, a picnic treat, or a satisfying dinner, these examples will inspire you to create your own tasty vegan creations. Here are three diverse and practical examples of vegan sandwiches and wraps that are sure to please everyone, no matter their dietary preferences.
This hearty sandwich is perfect for a quick lunch or a picnic. Chickpeas are a great source of protein and can be easily mashed to create a spreadable filling.
To make the chickpea salad, mash one can of drained chickpeas in a bowl. Add in 1/4 cup of vegan mayonnaise, a tablespoon of Dijon mustard, finely chopped celery, diced red onion, and a squeeze of lemon juice. Mix everything until well combined. Spread the mixture onto whole-grain bread and top with fresh lettuce and tomato slices. This sandwich is not only filling but also bursting with flavor!
Notes: You can add in avocado for creaminess, or throw in some chopped pickles for an extra crunch. For a spicier kick, include some chopped jalapeños.
A colorful wrap like this one is a great way to incorporate a variety of vegetables into your meal. It’s perfect for lunch on the go or a light dinner.
Start by roasting your favorite vegetables—think bell peppers, zucchini, and eggplant—drizzled with olive oil, salt, and pepper. Roast them in the oven at 400°F (200°C) for about 20-25 minutes. Once they’re done, take a large whole wheat tortilla and spread a generous amount of hummus over it. Layer the roasted veggies on top, add some fresh spinach or arugula, and sprinkle with sunflower seeds for added crunch. Roll it up tightly and slice in half. This wrap is colorful, nutritious, and very satisfying!
Notes: Feel free to experiment with different hummus flavors like roasted red pepper or garlic. You can also add some avocado slices for creaminess or a sprinkle of nutritional yeast for a cheesy flavor.
This sandwich is a delightful combination of flavors and textures that will leave you feeling full and satisfied. It’s great for a quick dinner or a packed lunch.
Start with two slices of your favorite bread—sourdough or multigrain works well. Mash half an avocado in a bowl and mix in a tablespoon of lime juice, salt, and pepper. Spread the avocado mixture generously on one slice of the bread. On the other slice, layer cooked black beans (about 1/2 cup), diced tomatoes, and fresh cilantro. Close the sandwich and grill it in a pan over medium heat until the bread is golden brown and crispy. Cut in half and enjoy this flavorful and filling sandwich!
Notes: To add a bit more spice, include sliced jalapeños or a dash of hot sauce. You can also swap the black beans for chickpeas or lentils for a different twist.
With these examples of vegan sandwiches and wraps, you’ll have plenty of ideas to choose from for your next meal. They are not only easy to make but also customizable, so feel free to get creative with your ingredients and make them your own!