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Vegan wraps, burgers, and sandwiches, oh my!

grilled vegetable wrap
grilled vegetable wrap
mtsn

A question that constantly arises when a vegetarian or vegan enters a conversation, nine time out of ten is, “what do you eat”? There is some sort of prevailing myth that those that abstain from eating animals suddenly subsist on only lettuce and nothing could be further from the truth. Besides the insane variety of familiar plant-based foods available, veggie burgers, vegetable wraps, and hearty sandwiches are delicious and convenient. Here are some ideas for burgers, wraps, and sandwiches to start off with- combine ingredients, share ideas from one wrap and add it to a burger, or from a sandwich to a wrap, switch up the veggies or spreads and a plethora of delightful bites lie ahead!

Veggie wraps

Whole wheat tortilla

Avocado

Red peppers (either grilled or marinated)

Hummus (any variety: plain, roasted red pepper, tomato and basil, etc)

Spinach

Tomato

Artichoke hearts

Or

Whole wheat pita

Spinach

Sprouts (you can use micro greens, or sunflower or radish sprouts)

Vegenaise

Diced tomatoes and onions

Black beans, marinated bean salad, or spicy lentils (all of which can easily be made or from a can)

Burgers

Whole wheat or vegan sour dough or any other preferred bun

Here is a sampling of the immense variety of Veggie patties on the market. Each brand has several different flavored patties, too, like Southwest, California, Spicy, Grilled, etc.

Amy’s
Boca Burgers
Dr. Praeger’s
Gardenburger
Lightlife
Morningstar Farms
Wildwood Organics
Yves

Ketchup, Vegenaise, mustard, vegan bbq sauce, or any other kind of veg-friendly spread or sauce

Lettuce, tomato and onion

Check out Real Food Daily’s “The Works” burger which is insanely delicious and not a meat-eater in sight will disagree

Sandwiches

Whole wheat bread

Lettuce

Tomato

Tofurky slices (Oven roasted, peppered turkey, etc)

Or

Lightlife veggie ham or Chik’n patties

Vegenaise

Hot mustard

Or

Veggie BLT

veggie bacon (soy or tempeh)

lettuce

tomato

Vegenaise

Eggplant and sausage sandwhich

grilled eggplant

tofurky brand sundried tomato sausages

spinach

tomato

tahini spread (you can buy this at Trader Joes or Whole Foods. Or you can make it yourself. Just combine chopped tomatoes, garlic, tahini, cumin, cayenne or chipotle peppers, salt and lime juice to taste)

All of these are original “recipes” played with and experimented with by yours truly, but for more ideas, check out these books that offer tons of amazingly tasty and healthful sandwich, burger, and wrap recipes and ideas, or recipes that can be turned into sandwiches with just a little creativity:

The Vegan Table by Colleen Patrick-Goudreau

Veganomicon by Isa Chandra moskowitz and Terry Hope Romero

Party Vegan by Robin Roberston

Vegan Soul Kitchen by Bryant Terry

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