New York Goodwich
The New York Goodwich is a veggie sandwich we ran across several years ago in Harvey and Marilyn Diamond's book, Fit for Life. Since then, it's been one of our go-to sandwiches on meatless meal days. (Link will open in a new window).
The vegetable mixture is quite filling and topping it off with the optional barbecued onions, makes this sandwich the perfect vegetarian sandwich for lunch or dinner, or breakfast, if you're feeling adventurous. Plus, we've used the barbecued onions to make a sandwich on its own.
The New York Goodwich:
A Fresh Perspective
The Goodwich isn't just a sandwich—it's an experience of textures, flavors, and wholesome goodness. Originally popularized by ‘Fit for Life’, this veggie-packed wrap offers a satisfying crunch, a delightful blend of natural sweetness, and a creamy contrast that makes it an excellent choice for plant-forward eating.
What makes this sandwich stand out is the thoughtful layering of fresh ingredients, each bringing nutritional value and a burst of unique flavor. Let’s look at the components one by one.
Choosing the Best Ingredients
When making this sandwich, the quality of the ingredients matters. Here’s how to pick the best ones to get the best results:
- Broccoli & Cauliflower – Opt for organic, firm stalks without yellowing. These nutrient-dense veggies add fiber and antioxidants while delivering a slightly earthy taste.
- Carrots & Red Cabbage – Choose vibrantly colored vegetables, free of bruising. Carrots lend a subtle sweetness, while red cabbage adds crunchiness and a dose of anthocyanins, powerful antioxidants.
- Yellow Squash – A mild-flavored squash that’s best when firm, with unblemished skin. It adds a soft texture and essential vitamins like A and C.
- Barbecued Onions (Optional) – These bring a smoky-sweet depth to the Goodwich, elevating its taste profile with rich caramelization.
- Whole Wheat Tortilla, Chapati, or Pita – Whole grains deliver much needed fiber and help keep you full longer. Warm the tortilla before assembling to make it more pliable.
- Mayonnaise – Opt for avocado or olive oil-based mayo for a healthier fat profile.
- Dill Pickles – Thin slivers of pickles add a sharp, tangy contrast to all of the creamy elements in this sandwich.
- Lettuce & Alfalfa Sprouts – These provide refreshing crispness and digestive enzymes that support gut health.
- Avocado – Creamy, heart-healthy fats bring richness and help absorb fat-soluble vitamins.
- Seasoning – Sea salt or salt-free seasoning enhances flavor while keeping sodium in check.
A Few Variations of the Goodwich
Variations to Try:
- Spicy Goodwich – Add a drizzle of sriracha or chipotle mayo.
- Mediterranean Twist – Swap the barbecue onions for roasted red peppers and hummus.
- Protein-Packed Version – Add thin slices of tempeh or marinated tofu.
- Gluten-Free Alternative – Use a gluten-free wrap or collard greens instead of a tortilla.
The Inspired Goodwich: A New Creation
For a fresh twist, here’s an original version based on the same concept but introducing different flavors. This version takes inspiration from bold, smoky flavors while maintaining a veggie-forward profile.
The Southwest Veggie Wrap
Prep Time: 10 minutes
Total Time: 10 minutes
Ingredients:
- 1/2 cup black beans, lightly mashed
- 1/4 cup roasted corn
- 2 T diced red bell pepper
- 2 T finely chopped cilantro
- 1/2 cup shredded romaine lettuce
- 2 thin slices avocado
- 2 T lime-infused hummus
- 1 whole wheat tortilla or collard green wrap
- Dash of smoked paprika & cumin
Directions:
1. Spread the hummus evenly over the tortilla or collard wrap.
2. Layer the mashed black beans and roasted corn in the center.
3. Add red bell pepper and cilantro for a fresh bite.
4. Top with lettuce and avocado slices. Sprinkle it with smoked paprika and cumin.
5. Roll tightly, wrap, and let sit for a few minutes before serving.
Nutritional Estimates (per serving):
Approximate values based on ingredients:
- Calories: ~280
- Protein: 6g
- Fiber: 8g
- Healthy Fats: 10g
- Vitamins & Minerals: High in Vitamin A, C, and potassium
This version adds plant-based protein from black beans while incorporating roasted corn and smoked paprika for a hint of warmth and complexity.
New York Goodwich - Original
- Prep Time: 15 minutes
- Cook Time: 5 minutes (steaming veggies)
- Total Time: 20 minutes
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Prepare the vegetables
Cut broccoli into thin lengths, using only florets and upper portion of stalk. Break cauliflower into tiny florets. Place broccoli and cauliflower in vegetable steamer, covered, over boiling water for 5 minutes or until vegetables are tender when pierced with tip of sharp knife. Combine carrot, cabbage, and squash, and mix thoroughly.
Click here for Barbecued Onion Recipe (will open a new window).
Assemble the Goodwich:
In hot dry skillet, heat tortilla or chapati, turning from one side to the other until soft but not crisp. Place on large of plastic wrap. If using pita, heat in oven for few minutes to soften it, and cut a sliver from top so pocket opens easily. Combine all other ingredients, mi well, and stuff into pocket.
Spread tortilla with mayonnaise. Add a line of broccoli down the center. Crumble cauliflower and place a line of it on broccoli. Add a line of pickle, a line of grated vegetables, and a line of Barbecued onions. Top with lettuce, sprouts, and avocado. Sprinkle with Spike, if desired. Roll tortilla tightly, crepe style, around vegetables. Wrap tightly in plastic wrap until ready to serve.
This Goodwich will keep for 2-3 days in the refrigerator, (if you hide it from your family and friends!). Cut it in half and push plastic wrap partially down but leave one end closed to catch the drippy juices. Yum! Serves 1.
(Fit for Life by Harvey and Marilyn Diamond – Warner Books, Copyright 1985)
One thing we realized early on was that you'll need lots of napkins when eating this sandwich. Go grab a stack before you sit down to enjoy this delicious New York Goodwich! To learn more about the power couple behind this sandwich, here's an article about the book, Fit for Life, (opens a new window).
Loved this sandwich? Consider adding a comment (and a pic) below to let us know. We'd love to see your version of one of our favorite sandwiches.
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New! $5
The Sandwich Coloring Book!!
The Sandwich Coloring Book is a PDF book that you can download and print out the pages to color. You and your children will love the intricate pictures featuring all kinds of sandwiches. From peanut butter and jelly, to leftover turkey sandwiches! There's a grilled cheese sandwich with tomato soup and even a pretty tea set with dainty tea sandwiches. And we're sure you'll love our cute little Sandwich Guy as well - so cute!!
Have fun printing out any of the 21 coloring pages to color over and over again. If you love sandwiches, you'll love this fun coloring book.
You will get a PDF (23MB) file
