Rae Udy

RECIPES: Veggie Spinach Wraps, Vegetarian Muffaletta

By Rae Udy

Summer is all about sandwiches. Easy and fast to put together, sandwiches provide a surprising amount of nutrition and great taste.
Veggie Spinach Wraps combine whole grain tortillas with low-fat and almost calorie-free vegetables and protein-packed black beans to create a hearty sandwich wrap. Each wrap provides 11 grams of protein and just one gram of saturated fat. These are also a good source of calcium and iron by providing 18 percent daily value.
There are a variety of tortillas now available. Brown rice torts are a great alternative for those who have gluten allergies. Most large grocery stores now carry whole grain tortillas and you can always find them at the local health food stores.
Vegetarian Muffaletta uses a traditional olive salad as the base of this delicious sandwich but combines nutritious veggies with provolone cheese and vegetarian pepperoni to keep calorie and fat content low. Vegetarian pepperoni can be found in most stores in the freezer section near the waffles or in the produce section near the tofu.
These sandwiches can be prepared several hours in advance for picnics and other summer outdoor activities.

VEGGIE SPINACH WRAPS
4 large spinach, brown rice or whole wheat tortillas ( 8 to 10 inch )
½ (one-half) cup Garlic Yogurt Dressing (recipe follows)
2 cups fresh baby spinach leaves
2 cups canned black beans, rinsed and drained
1 large fresh tomato, diced
1 cucumber, peeled and slice thin
1 small red onion, peeled and sliced thin
GARLIC YOGURT DRESSING
1 cup nonfat yogurt, plain
1 tablespoon parsley, minced
1 tablespoon garlic, minced
1 tablespoon Dijon mustard
¼ (one-quarter) teaspoon black pepper, if desired
Tabasco sauce, to taste
Prepare dressing by mixing yogurt, parsley, garlic, mustard and black pepper together in a small bowl. Cover and chill until ready to make wraps.
Spread room temperature tortillas with one tablespoon Garlic Yogurt Dressing each. Arrange spinach and beans in a mound across the center of each tortilla. Top with tomato, cucumber and red onion. Drizzle a little more dressing over the vegetables. Sprinkle with Tabasco, if desired. Using a piece of parchment paper or foil as a wrapper, roll the tortilla tightly around the filling. Chill and serve when you are ready. Yields four wraps.

VEGETARIAN MUFFALETTA
¼ (one-quarter) cup canned pimento
¼ (one-quarter) cup black olives, pitted and chopped
¼ (one-quarter) cup green olives, pitted and chopped
2 Tablespoons virgin olive oil
2 tablespoons Italian parsley, chopped
1 teaspoon dried oregano
1 tablespoon lemon juice
1 8-inch round Italian bread loaf, not sliced
1 cup fresh spinach or other greens
2 large tomatoes, sliced thin
6 button mushrooms, sliced thin
4 ounces vegetarian pepperoni
4 ounces provolone cheese, sliced thin
Salt and pepper, to taste

To make olive salad, combine pimento, olives, olive oil, parsley, oregano and lemon juice and marinate for several hours. Cut loaf of bread in half horizontally. Remove some of the soft interior of the bread to create a slight hollow area. Drain olive salad, reserving oil. Brush interior of the bread with reserved oil, using it all. Arrange olive salad, greens, tomato, mushrooms, vegetarian pepperoni and cheese in layers on the bottom portion of the loaf of bread, finishing with another thick layer of olive salad. Season the layers with salt and pepper as desired. Place top piece of bread on the sandwich and wrap tightly with plastic wrap. Refrigerate the sandwich for several hours so that the layers will remain in place when the sandwich is cut. Slice sandwich into four or six wedges to serve.