Monday, May 20, 2013

Vegetarian Greek Wrap

Vegetarian Greek Wrap Sandwich Recipe

I know what you are thinking: is making a sandwich even considered cooking and do I need someone to dispense advice on how to make a sandwich? I am with you. A few years ago when I tuned into the show, Food Network Star {OK I was actually glued in} I was bemused at the introduction of one of the contestants, "a sandwich specialist". It gave me flashbacks of my first summer job working at my friend's father's neighborhood restaurant making pizzas and subs to order. It was great fun. Getting paid to be in the kitchen was heavenly, but I never considered the sandwich making segment "cooking". 

But over the last few years, as dining has become more casual and talented professional chefs have begun turning out a panoply of memorable sandwiches - and salads for that matter - a change in my perspective of sandwiches has occurred. A realization may be more like it...that not all sandwiches should be placed on the same par. Yes, most are basic run-of-the-mill creations that warrant no discussion.  But others {the few, the proud} are worth talking about. Perhaps they are exceptional tasting -  or marry ingredients one would never consider - or simply provide a one - stop shop for an impeccably nutritious meal. Armed with this new mindset and living long enough to know that changing one's perspective is not a character flaw, I have cast aside my dismissiveness of the category "sandwich making" and  have found myself adding sandwich recipes to my permanent collection. 

One of these sandwich recipes, a Vegetarian Greek Wrap, is worth talking about not only in honor of Meatless Monday but any day of the week for those of us who are focusing on a plant - based diet. The recipe is not rocket science, I realize, but instead an earnest pursuit of good health. If you look at Dr Weil's Anti-Inflammatory Food Pyramid, you'll see that the greatest emphasis is on fruits and vegetables, whole grains and beans and legumes. The seafood allotment is 2-6 servings per week and the "other protein" allotment {eggs, cheese, animals if you go there} is 1 - 2 servings per week. So if you consume 21 meals per week you can do the math - this pyramid calls for many vegetarian and vegan meals each week.

With this in mind, I am always looking for satisfying, great tasting, protein - rich dishes that deliver, on one plate, a variety of fresh ingredients from these priority food segments. A meal like this that is pure goodness.


Vegetarian Greek Wrap

4 whole grain Flat Out Roll Ups {or whole grain tortillas} 
Original Bitchin' Sauce {a local, vegan, almond based spread that I need to stop talking about} or hummus mixed with fresh minced garlic
1 can cannellini beans, drained and rinsed
16 kalamata olives, sliced
4 - 6 baby carrots, sliced on a diagonal
4 small scallions, sliced on a diagonal
1 large Roma tomato, cut in half lengthwise and sliced lenght-wise
12 slices of cucumber, halved
a small handful of baby spinach,roughly  torn
6 T crumbed Feta cheese
freshly ground black pepper

Lay each flat bread on a work surface.

Place beans on a large plate and smash them with the back of a fork.

To assemble the wraps, spread a generous amount of Bitchin' Sauce on each wrap. Divide the beans evenly among each wrap, forming a compact row toward the edge closest to you. Follow, working your way forward, with the remaining ingredients. Roll, wrap and cut int half to serve.

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Source: Jill Crusenberry

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