Sandwiches and Wraps

These recipes are not only packed with flavor and texture but also offer a boost of nutrients from the microgreens.

1. Microgreen and Avocado Toast
Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado, pitted and peeled
  • 1 cup mixed microgreens (e.g., broccoli, kale, radish)
  • 1/4 cup crumbled feta cheese
  • Salt and pepper, to taste
  • Optional: red pepper flakes, lemon juice, or hot sauce
Instructions:
  • Toast the bread to your desired level of crispiness.
  • Mash the avocado and season with salt, pepper, and any optional toppings like red pepper flakes, lemon juice, or hot sauce.
  • Spread the mashed avocado evenly onto the toasted bread.
  • Top with a generous layer of mixed microgreens and crumbled feta cheese. Serve immediately.
2. Microgreen, Turkey, and Pesto Wrap
Ingredients
  • 1 large whole-grain tortilla or wrap
  • 1/4 cup basil pesto
  • 4 oz sliced turkey breast
  • 1 cup mixed microgreens (e.g., mustard, radish, sunflower)
  • 1/4 cup thinly sliced red onion
  • 1/4 cup thinly sliced cucumber
  • Salt and pepper, to taste
Instructions:
  • Lay the tortilla or wrap on a clean work surface.
  • Spread the pesto evenly over the tortilla.
  • Layer the sliced turkey, microgreens, red onion, and cucumber on top of the pesto.
  • Season with salt and pepper, then roll up the tortilla tightly, tucking in the sides as you go. Cut the wrap in half and serve.
3. Grilled Vegetable and Microgreen Panini
Ingredients
  • 4 slices sourdough bread
  • 1 small zucchini, thinly sliced lengthwise
  • 1 small red bell pepper, thinly sliced
  • 1/2 small red onion, thinly sliced
  • 1 cup mixed microgreens (e.g., broccoli, kale, radish)
  • 1/2 cup shredded mozzarella cheese
  • 1/4 cup sun-dried tomato pesto
  • 2 tbsp extra-virgin olive oil
  • Salt and pepper, to taste
Instructions:
  • Preheat a grill or grill pan to medium heat.
  • Brush the zucchini, bell pepper, and onion slices with olive oil and season with salt and pepper. Grill the vegetables for 3-4 minutes per side, until they are tender and have grill marks. Set aside.
  • Preheat a panini press or a large non-stick skillet over medium heat.
  • Spread the sun-dried tomato pesto on one side of each slice of bread. Layer the grilled vegetables, microgreens, and mozzarella cheese on two of the slices, then top with the remaining slices of bread, pesto side down.
  • Brush the outsides of the sandwiches with olive oil and place them in the panini press or skillet. If using a skillet, press down on the sandwiches with a spatula and cook for 4-5 minutes per side, until the bread is golden brown and the cheese is melted. Serve immediately.
4. Smoked Salmon, Cream Cheese, and Microgreen Bagel
Ingredients
  • 1 whole-grain bagel, sliced in half
  • 4 oz smoked salmon
  • 1/4 cup whipped cream cheese
  • 1 cup mixed microgreens (e.g., mustard, radish, sunflower)
  • 1/4 cup thinly sliced red onion
  • 1 tbsp capers
  • Salt and pepper, to taste
Instructions:

1. Toast the bagel halves to your desired level of crispiness.
2. Spread the whipped cream cheese evenly on each bagel half.
3. Layer the smoked salmon, microgreens, red onion, and capers on top of the cream cheese.
4. Season with salt and pepper, then place the other bagel half on top to create a sandwich. Serve immediately.

5. Chickpea Salad and Microgreen Pita Pocket
Ingredients
  • 1 cup canned chickpeas, rinsed and drained
  • 1/4 cup diced red bell pepper
  • 1/4 cup diced cucumber
  • 1/4 cup chopped fresh parsley
  • 1/4 cup crumbled feta cheese
  • 2 tbsp lemon juice
  • 2 tbsp extra-virgin olive oil
  • Salt and pepper, to taste
  • 2 whole-grain pita pockets, halved
  • 1 cup mixed microgreens (e.g., broccoli, kale, radish)
Instructions:
  • In a medium bowl, combine the chickpeas, red bell pepper, cucumber, parsley, feta cheese, lemon juice, and olive oil. Season with salt and pepper and toss to combine.
  • Stuff each pita pocket half with an equal amount of the chickpea salad and a generous handful of mixed microgreens. Serve immediately.
6. Roast Beef, Cheddar, and Microgreen Sandwich
Ingredients
  • 4 slices whole-grain bread
  • 4 oz thinly sliced roast beef
  • 4 slices cheddar cheese
  • 1 cup mixed microgreens (e.g., mustard, radish, sunflower)
  • 1/4 cup mayonnaise
  • 2 tbsp horseradish sauce
  • Salt and pepper, to taste
Instructions:
  • In a small bowl, combine the mayonnaise and horseradish sauce.
  • Spread the horseradish mayo evenly on each slice of bread.
  • Layer the roast beef, cheddar cheese, and microgreens on two of the slices, then top with the remaining slices of bread, mayo side down. Cut each sandwich in half and serve.
7. Veggie Hummus and Microgreen Wrap
Ingredients
  • 1 large whole-grain tortilla or wrap
  • 1/4 cup hummus
  • 1 cup mixed microgreens (e.g., broccoli, kale, radish)
  • 1/4 cup thinly sliced red bell pepper
  • 1/4 cup thinly sliced cucumber
  • 1/4 cup shredded carrots
  • Salt and pepper, to taste
Instructions:
  • Lay the tortilla or wrap on a clean work surface.
  • Spread the hummus evenly over the tortilla.
  • Layer the microgreens, red bell pepper, cucumber, and shredded carrots on top of the hummus.
  • Season with salt and pepper, then roll up the tortilla tightly, tucking in the sides as you go. Cut the wrap in half and serve.
8. Egg Salad and Microgreen Sandwich
Ingredients
  • 4 hard-boiled eggs, peeled and chopped
  • 1/4 cup mayonnaise
  • 2 tbsp Dijon mustard
  • Salt and pepper, to taste
  • 4 slices whole-grain bread
  • 1 cup mixed microgreens (e.g., mustard, radish, sunflower)
Instructions:
  • In a medium bowl, combine the chopped eggs, mayonnaise, and Dijon mustard. Season with salt and pepper and mix well.
  • Divide the egg salad between two slices of bread and top with a generous layer of mixed microgreens.
  • Place the remaining slices of bread on top, then cut each sandwich in half and serve.

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