New York Goodwich Recipe

Name: New York Goodwich
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup broccoli florets; 1/2 cup cauliflower florets optional; 2 tablespoons carrots finely grated; 2 tablespoons red cabbage finely grated; 2 tablespoons yellow summer squash finely grated; 1/4 cup onions barbequed, or well cooked; 1 each flour tortillas, whole wheat chapati, or pita; 1 tablespoon mayonnaise, eggless or tofu mayo, or non-fat mayo; 3 each pickles, dill sliced into thin slivers; 1/2 cup lettuce finely shredded; 1/2 cup alfalfa sprouts; 2 slices avocados optional; 1 x sea salt spike or salt-free seasoning (optional)

Servings: persons

1 cup broccoli florets
1/2 cup cauliflower florets optional
2 tablespoons carrots finely grated
2 tablespoons red cabbage finely grated
2 tablespoons yellow summer squash finely grated
1/4 cup onions barbequed, or well cooked
1 each flour tortillas, whole wheat chapati, or pita
1 tablespoon mayonnaise, eggless or tofu mayo, or non-fat mayo
3 each pickles, dill sliced into thin slivers
1/2 cup lettuce finely shredded
1/2 cup alfalfa sprouts
2 slices avocados optional
1 x sea salt spike or salt-free seasoning (optional)

1
Prepare the vegetables.
2
Cut broccoli into thin lengths, using only florets and upper portion of stalk.
3
Break cauliflower into tiny florets.
4
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.
5
Combine carrot, cabbage and squash and mix thoroughly.
6
Prepare the barbecued onions, if desired.
7
Assemble the goodwich.
8
In hot dry skillet, heat tortilla or chapati, turning from one side to the other until soft but not crisp.
9
Place on large sheet of plastic wrap.
10
If using pita, heat in oven for a few minutes to soften it, and cut a sliver from top so pocket opens easily.
11
Combine all other ingredients; mix well, and stuff into pocket.
12
Spread tortilla with eggless mayo.
13
Add a line of broccoli down center.
14
Crumble cauliflower and place a line of it on broccoli.
15
Add a line of pickle, a line of grated vegetables, a line of barbecued onions.
16
Top with lettuce, sprouts and avocado.
17
Sprinkle with Spike if desired.
18
Roll tortilla tightly, crepe-style, around vegetables.
19
Wrap tightly in plastic wrap until ready to serve.
20
This Goodwich will keep for 2 to 3 days in the refrigerator.
21
Cut it in half and push plastic wrap partially down, but leave one end closed to catch the drippy sauces.

154

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 1 cup broccoli florets, 1/2 cup cauliflower florets optional, 2 tablespoons carrots finely grated, 2 tablespoons red cabbage finely grated, and more.

Yes, New York Goodwich falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

New York Goodwich

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions