Sandwiches Vegan Vegetarian

Chickpea Summer Wraps with Hummus Dressing

If you’re craving a super-fresh veggie wrap that is satisfying, flavorful, healthy, and takes basically no time to make, skip the trip to the expensive sandwich shop and make this instead. The warm, soft tortilla and the crisp, clean veggies are perfectly married thanks to the meaty, hummus-flavored chickpeas and tangy cheese that tie all of the flavors and textures together. 

This vegetarian wrap is perfect for a work-ready lunch or a quick and easy dinner that would be great with a side salad or some hot, salty french fries. If you prefer a vegan version, just omit the cheese. With or without cheese, these hummus-coated, garlicky chickpeas are divine and make this wrap very special indeed.


2 large tortillas or wraps

1 15 oz. can of chickpeas, drained and rinsed

2 small tomatoes, diced

2 green onions, sliced

1 avocado, sliced into thin strips

½ cucumber, chopped

Handful of spinach 

¼ c. hummus dressing

2 slices of baby swiss cheese or vegan cheese

Salt and pepper

In a small bowl, combine the chickpeas with the hummus dressing. Season with salt and pepper as needed. 

Heat the tortillas or wraps until they are warm and pliable. 

Cut each cheese slice in half and spread out over the middle of the tortilla. Place the chickpeas lengthwise in the center of each tortilla. Top with tomatoes, onions, avocado, and spinach. 

Add more hummus dressing and season with salt and pepper, if desired. 

Fold the sides in and then roll like a burrito. Cut in half and enjoy!

Sandwiches Vegan Vegetarian

Greek Marinated Tofu Pita Sandwiches

Pita sandwiches are one of my favorite things to make for dinner because they’re always full of delicious toppings and flavorful fillings. I happen to be a fan of using baked tofu in them because it’s yummy, full of protein, vegan, and very inexpensive. This Greek marinated tofu is full of all of the same flavors you would recognize from chicken gyros or Greek marinated chicken: garlic, lemon, olive oil, and spices – but it’s vegan. No yumminess is sacrificed by the vegan-ness of this sandwich, I swear. 

I like to serve this tofu on a warm pita with all of my favorites: hummus, tzatziki sauce, fresh veggies, and feta cheese. If you follow a vegan diet, you can eliminate the dairy or use vegan dairy alternatives to create your masterpiece.  


1 package of extra firm tofu, drained

3 cloves of garlic, minced

1 Tbsp. olive oil

Juice from one lemon

3 tsp. oregano

1 tsp. dill

Salt and pepper

Serve with:

Warm pita bread

Tzatziki sauce


Feta cheese

Cucumbers, tomatoes, parsley, onions

About 30 minutes before marinating, drain the tofu, wrap it in a kitchen towel and press it. You can do this by placing a plate on top of the tofu, and then a heavy item, like a stock pot, on top of the plate for about 10 minutes. This will help remove excess water from the tofu. 

Cut the tofu into slices and place in a glass bowl. Add all other ingredients and mix together very carefully with your hands. Marinate at room temperature for about 30 minutes.

Preheat the oven to 400 degrees. Place the tofu slices on a lined baking sheet and cook for 15 minutes. Carefully turn the slices over and cook for another 15 minutes or so, or until the tofu is lightly toasted and a bit crispy around the edges. Season with salt and pepper, if desired. 

Serve on a warm pita with your favorite toppings. Enjoy!

Sandwiches Vegetarian

Spiced Chickpea Gyros

I love gyros of all kinds: lamb, chicken, cod, and yes . . . I love vegetarian versions too. If you follow my blog, you know that I am a huge fan of chickpeas. They are so wonderfully salty, meaty, and satisfying, which makes them the perfect addition to a veggie-packed gyro sandwich. 

To start, these chickpeas are truly delicious on their own. But when you add them to warm pita bread, cover them with tzatziki sauce, feta cheese, and cucumber salad, these are bomb. There’s no other way to describe them. Make these for meatless Monday for a quick weeknight meal, or just about any other time you’re craving gyros. 


1 15 oz. can of chickpeas, drained and rinsed

1 Tbsp. olive oil

1 tsp. cumin

1 tsp. smoked paprika

1 tsp. turmeric

1 tsp. garlic powder

½ tsp. cayenne 

Salt and pepper to taste

Serve with:

Warm pita bread

Tzatziki Sauce

Armenian Cucumber Salad

Feta cheese

Kalamata olives, tomatoes, hummus, or any favorite gyro topping

Drain and rinse the chickpeas and make sure they are fairly dry before cooking them. 

Heat the olive oil in a skillet over medium high heat. Add the chickpeas and cook for 5-6 minutes or until they begin to brown a little. Add all of the other ingredients and cook for 1-2 more minutes, or until the spices are fragrant. Season with salt and pepper. 

Serve on pita bread with your favorite gyro toppings!

Sandwiches Vegetarian

Pesto Toast with Garlicky Mushrooms and Greens

I can’t seem to get enough of all types of pesto right now. All of the components are so fresh, beautiful, and readily-available, so pesto just keeps happening. And it makes me happy because I equate pesto abundance with the warmth and happiness of summer. 

This wonderful pesto toast with garlicky mushrooms and greens is one of my favorite things to make for lunch. It’s quick, simple, healthy, and so delicious. The meatiness of the mushrooms combined with the fresh greens and tangy pesto is beautifully accessorized by the crusty bread and creamy cheese. In other words, it’s perfectly balanced. 


2 pieces of rustic bread or sliced baguette

1 8 oz. package of baby bella mushrooms

1 ½  c. power greens or spinach

1 Tbsp. olive oil

½ Tbsp. soy sauce

Dash of Worcestershire sauce

1 clove of garlic, minced

¼ c. pesto

2 slices of swiss cheese

Salt and pepper

Preheat the oven to 400 degrees. 

Heat the olive oil in a skillet over medium high heat. Add the mushrooms, soy sauce, and Worcestershire sauce and cook until tender, about 4 minutes. Add the garlic and greens and cook for 1-2 more minutes, or until the greens are wilted. Remove from heat and season with salt and pepper.

Place the bread on a lined baking sheet. Spread the pesto generously over the bread. Top with a good amount of the mushroom mixture. Cover with cheese slices. Bake in the oven for 5-6 minutes, or until cheese is melted. Enjoy!

Chicken/Turkey Sandwiches

Reina Pepiada Arepas

If you’re tired of the same old sandwich, it’s time to try this delicious Venezuelan version of a chicken salad sandwich on freshly-baked arepas. This fresh, flavorful chicken salad is amazing on its own, but when it is served on a warm, homemade arepa . . .  wow is all I can say. Swoon worthy. 

Speaking of swoon, reina pepiada translates to “curvy queen” and was apparently named after a famous Venezuelan beauty queen. From what I can gather, a local arepa stand named this sandwich in her honor because it was a thing of beauty and yeah, it lives up to its moniker. I’m not sure if she ever had the privilege of tasting this creation, but I hope she did. Otherwise, she really missed out.


Chicken/Avocado Filling:

2 c. shredded chicken (rotisserie works great!)

1 avocado, mashed

2 Tbsp. cilantro, chopped

2 green onions, chopped

Juice from one lime

½ serrano pepper, chopped (if you like spice)

Salt and pepper

Freshly-baked Arepas

Mix all ingredients for the chicken/avocado filling in a large bowl. Season with salt and pepper. Serve inside freshly-baked arepas.

Sandwiches Vegetarian

Smoky Tempeh and Blue Cheese Collard Green Wraps

Another collard green wrap coming at ya! I just love these wraps so much. When the weather starts getting nice, I crave more veggies and healthy food, and it has been sunny and spring-like around here more and more. The crunchy, but tender collard leaves wrapped in endless yummy filings are just doing it for me right now.

This version of a collard wrap is so deliciously “meaty,” even though it’s totally vegetarian. The smoky, marinated tempeh is the center-stage star of this wrap. This tempeh star is surrounded by a beautiful supporting entourage of brightly-colored veggies, blue cheese crumbles and homemade blue cheese dressing. All of these colorful characters come together for quite an applause-worthy presentation you won’t soon forget. 



1 8 oz. package of tempeh, cut in long, thin strips

2 Tbsp. olive oil

1 Tbsp. balsamic vinegar

1 Tbsp. soy sauce

2 tsp. lemon juice 

1 tsp. liquid smoke

2 tsp. garlic powder

1 tsp. cayenne

Salt and pepper


Large collard green leaves, washed and dried and bottom stem removed

Avocado, sliced

Carrots, grated

Roasted beets, grated or cubed 


Blue cheese crumbles

Blue cheese dressing

About an hour before cooking the tempeh, combine the tempeh and all of the ingredients in the marinade. Mix together thoroughly with your hands, being careful not to rip apart the tempeh strips.  Let it sit at room temperature. 

Preheat the oven to 425 degrees. Place the tempeh strips on a lined baking sheet and bake for 6 minutes. Flip over, and cook for 6 more minutes, or until the tempeh is firm but not burned. When you take it out the oven, taste and season with additional salt and pepper if you’d like. 

In the meantime, boil a large pot of water. Carefully drop in the collard green leaves into the hot water and blanch for 1 minute until the leaves are pliable. Drain immediately and dry the leaves. They are ready to be wrapped!

To assemble the wraps, place the tempeh in the center of the collard leaves. Top with veggies and blue cheese, drizzle with blue cheese dressing. Fold the ends in and roll from front to back (like they do at burrito joints). Enjoy!

Chicken/Turkey Sandwiches

Mexican Chicken Collard Wraps

I spent the last few days in Santa Fe, so naturally I loaded up (ok, overloaded up) on all of the red and green-chile covered cheesy goodness at every meal. Literally every meal. Let’s just say when it was time to come home, I wasn’t feeling on top of my nutrition game. Oh well. When in Rome, right?

On the drive back, I was very much looking forward to getting back on the healthy food, veggie-filled meal train. I was actually daydreaming about all of the salads, kale, and veggies I was going to buy when I got home. 

Apparently I was still feeling the Mexican food vibe, though, because one of the first things that sprang to my mind was a Mexican chicken collard wrap. I knew I needed to do better in the healthy food department, but I was still hanging onto Mexican food dreams. So I compromised with myself and put all of the good Mexican food stuff and rolled it up into some healthy collard green leaves. Not only was this wrap amazing and satisfying, I was kinda proud of myself for getting back on track.


Large collard green leaves, washed and dried and bottom stem removed

Shredded chicken (rotisserie chicken works great)

Tomatoes, finely chopped

Red bell peppers, chopped

Fresh cilantro, chopped

Shredded cheddar cheese

Sour cream

Avocado, sliced

Jalapenos, chopped

Hot sauce or salsa

Salt and pepper

Boil a large pot of water. Carefully drop in the collard green leaves into the hot water and blanch for 1 minute until the leaves are pliable. Drain immediately and dry the leaves. They are ready to be wrapped!

To assemble, spread out the collard greens on a flat surface. Top with chicken, cheese, tomatoes, red peppers, cilantro, avocados, jalapenos, sour cream, and hot sauce. Season with salt and pepper. Fold the ends in and roll from front to back (like they do at burrito joints). Cut in half, if you wish, and enjoy!

Sandwiches Vegetarian

Scrumptious Tofu Parmesan Sandwich

Technically, this is not a new recipe. Maybe more like a partially new one, but there’s nothing wrong with adapting things you already know you love. I recently posted my Crispy and Cheesy Tofu Parmesan, and afterwards I could not stop obsessing about how good it would be on a baguette served as a sandwich with a little extra marinara on some fresh basil added. So, I did it. I made the tofu Parmesan again, but this time I made it into a sandwich and blammo! Sooo amazingly satisfying and delicious. Try this one out on a vegetarian friend, or even a staunch meatatarian, and either way you’ll knock their socks off!


Tofu Parmesan:

1 block of extra firm tofu

½ c. Italian breadcrumbs

1 large egg, beaten

2 tsp. garlic powder

¼ c. grated Parmesan

2 Tbsp. olive oil

1 c. marinara sauce

½ c. shredded mozzarella

Salt and pepper to taste


2 demi baguettes

¼ c. marinara sauce

Handful of fresh basil leaves

¼ c. mozzarella

¼ c. Parmesan cheese

About 30 minutes before cooking, drain the tofu, wrap it in a kitchen towel and press it. You can do this by placing a plate on top of the tofu, and then a heavy item, like a stock pot, on top of the plate for about 10 minutes. This will help remove excess water from the tofu. 

Preheat the oven to 400. 

Create a breading station by combining the breadcrumbs, garlic powder, grated Parmesan, salt, and pepper on a plate. On a separate plate, beat a large egg. 

Cut the tofu in half lengthwise, and then divide into 8 sections. They should look like small versions of playing card-sized sections that are about ½ inch thick. Pat the tofu dry again and season liberally with salt and pepper on both sides. 

Heat olive oil in a large skillet over medium high heat. Dredge each piece of tofu in egg and then cover with the breadcrumb mixture on all sides before adding it to the skillet. Repeat with the remaining tofu. Cook the tofu for about 2 minutes, or until brown, then flip and repeat on the other side. 

Set the cooked tofu on a lined baking sheet. Cover with marinara (the amount should be of your preference) and mozzarella cheese. Place in the oven and bake for about 5 minutes, or until the cheese is melted and a little browned. 

Place the tofu on a warm baguette. Top with extra marinara, fresh basil, and extra mozzarella and Parmesan cheese.

Sandwiches Vegan Vegetarian

Vegan Chickpea Salad Sandwiches

If you like tuna salad or egg salad sandwiches, you will love this vegan version. This protein-packed chickpea salad sandwich is so creamy, filling and delicious. Nothing fancy here. Just simple, tasty ingredients that are super healthy and delicious. 

This chickpea salad transforms ingredients you likely already have into a satisfying sandwich in less than 5 minutes. Save yourself from an impulse visit to a fast food restaurant, and make this instead. Your tastebuds, waistline, and wallet will all thank you.


1 15 oz can of chickpeas

4 Tbsp. mayo or vegan mayo

1 Tbsp. Dijon mustard

2 green onions, sliced

2 Tbsp. fresh parsley, chopped

¼ c. dill pickle relish

Juice from ½ lemon

Salt and pepper to taste

Sandwich bread and toppings of your choice

Drain and rinse the chickpeas and place them in a bowl. Mash the chickpeas with a potato masher until they are mashed, but still a bit chunky. Add the mayo, lemon juice, and Dijon and mix together. Then, add the green onions, parsley, and dill relish. Mix together. Add salt and pepper to taste. 

Serve on a sandwich, salad, or simply enjoy it alone!

Sandwiches Vegetarian

Blue Ribbon Black Bean Burgers

If you haven’t already guessed by the name of these black bean burgers, they are a MAJOR winner when it comes to pleasing palates. These vegetarian burger patties rival the meaty taste, texture, and savory flavor of even the best meat-based burgers. My kids love these, and so do my meat-loving friends. 

I know, I can already hear you murmuring under your breath about how veggie burgers are usually dry and tasteless. You’re not wrong, which is why you should make your own black bean burgers at home. I can’t tell you how much better these are when you make them yourself. In fact, they are absolutely fantastic in the flavor department and super easy, quick, and inexpensive to make. You may find yourself swapping out meat burgers for these black bean beauties more and more because you will love them .


2 cans of black beans, drained and rinsed

⅔  c. quick oats

1 Tbsp. olive oil

1 c. onion, finely chopped

¾ c. red bell peppers, finely chopped

3 garlic cloves, minced

2 tsp. cumin

2 tsp. garlic powder

2 eggs

1 Tbsp. soy sauce or tamari

1 Tbsp. sriracha or ketchup

¼ c. feta crumbles

½ c. shredded cheddar

Salt and pepper to taste

Preheat the oven to 350 degrees. Bake the beans on a baking sheet for 10 minutes, or until slightly dry.

Heat olive oil in a skillet over medium high heat. Add onions and peppers and cook for 3-4 minutes. Add the garlic and cook for one more minute. Remove from heat. 

In a food processor, process the oats until they are the consistency of breadcrumbs. Then add the onion mixture, cumin, garlic powder, eggs, soy sauce, sriracha, cheese, salt and pepper. Pulse until combined. Add the beans and pulse until combined. The beans should still be chunky. 

Form the mixture into patties (about 6-8 total). Place on a lined baking sheet and bake for 10 minutes and then flip. Cook for 10 more minutes, or until firm but not dry. 

Serve on a bun. Top with cheese, fried eggs, or your favorite burger toppings.