Description
Buffalo Chickpea Wraps
Ingredients :
2 (15 oz) cans chickpeas, drained and rinsed
½ cup celery, diced small
⅓ cup green onion, thinly sliced
⅓ cup red onion, diced
2 tbsp fresh parsley, chopped
⅓ cup buffalo sauce (e.g., Sweet Baby Ray’s mild)
2 tbsp tahini
Small squeeze of fresh lemon juice
½ tsp granulated garlic
½ tsp paprika
½ tsp salt
¼ tsp black pepper
4-6 large wraps
2 cups romaine lettuce, shredded
Ranch dressing, as desired
Thinly sliced avocado (optional)
Directions:
In a large bowl, lightly mash the chickpeas with a fork, leaving a few whole. Add celery, green onion, red onion, parsley, tahini, buffalo sauce, lemon juice, garlic, paprika, salt, and pepper. Mix well until everything is combined.
In another bowl, toss the shredded romaine lettuce with ranch dressing until coated.
Warm each tortilla slightly on the stovetop or in the microwave. Lay flat, placing a few slices of avocado in the center, followed by a scoop of lettuce and a generous scoop of the buffalo chickpea mixture.
Fold the sides in and roll the wrap tightly. If desired, place seam-side down in a hot pan to seal.
Cut each wrap in half and serve immediately. Enjoy the spicy, tangy flavors!
Prep Time: 15 mins
Kcal: 350 per wrap | Servings: 4
Step-by-Step Guide
1. Prepare the Chickpeas: Drain and rinse two cans of chickpeas. Place them in a large mixing bowl. Using a fork, lightly mash them until about 75% are broken down, leaving some texture.
2. Chop Vegetables: Finely dice the celery and red onion. Thinly slice the green onions and chop the fresh parsley. Add all to the bowl with the chickpeas.
3. Make the Dressing: In a small bowl, whisk together the buffalo sauce, tahini, fresh lemon juice, granulated garlic, paprika, salt, and black pepper until smooth.
4. Combine: Pour the dressing over the chickpea and vegetable mixture. Stir thoroughly until everything is evenly coated.
5. Prepare Lettuce: In a separate bowl, toss the shredded romaine lettuce with ranch dressing to your desired level of coating.
6. Warm Tortillas: Briefly heat each large wrap in a dry skillet over medium heat for 20-30 seconds per side, or microwave them between damp paper towels for 15-20 seconds. This makes them pliable.
7. Assemble: Lay a warm tortilla flat. Add optional avocado slices in the center, followed by a layer of dressed lettuce and a generous scoop of the buffalo chickpea mixture.
8. Roll Tightly: Fold the sides of the tortilla inward over the filling, then roll from the bottom up, applying gentle pressure to create a tight cylinder.
9. Optional Seal: For a secure wrap, place it seam-side down in a hot, dry pan for 1-2 minutes to lightly toast and seal.
10. Serve: Cut each wrap in half diagonally and serve immediately.
Serving Suggestions
These wraps are a complete meal on their own, but you can elevate your plate with simple sides. Serve with a cool cucumber salad, carrot and celery sticks with extra ranch for dipping, or a handful of crispy baked sweet potato fries. For a lighter option, pair with a simple side of fresh fruit like watermelon or orange slices to balance the spice.
How-to Summary
Create a chunky buffalo chickpea salad by mashing chickpeas and mixing with diced veggies, a tangy buffalo-tahini sauce, and spices. Toss shredded romaine with ranch dressing. Warm your tortillas, layer with avocado (optional), dressed lettuce, and the chickpea mixture. Roll tightly, optionally sear in a pan, slice, and serve.
Frequently Asked Questions
Can I make the buffalo chickpea filling ahead of time? Absolutely. The filling can be prepared and stored in an airtight container in the refrigerator for up to 3 days. The flavors often meld and improve.
How can I make this recipe vegan? Ensure your buffalo sauce is vegan (many are) and use a vegan ranch dressing or a tahini-lemon drizzle instead.
What can I use instead of tahini? Plain, unsweetened vegan yogurt or a vegan mayonnaise are excellent substitutes for tahini to create a creamy binder.
My wraps keep tearing when I roll them. What am I doing wrong? Overfilling is the most common cause. Use a moderate amount of filling and ensure your tortillas are warmed, which makes them much more flexible and less likely to crack.
How do I store leftover assembled wraps? It’s best to store the components separately. An assembled wrap will become soggy. If you must, wrap it tightly in parchment paper and then foil, and refrigerate for up to one day.
Common Mistakes to Avoid
Avoid over-mashing the chickpeas into a uniform paste; you want texture. Do not skip warming the tortillas, as cold tortillas crack. Resist overfilling the wrap, which makes rolling impossible and leads to breakage. Finally, do not add the dressed lettuce to the chickpea mixture in advance, as it will wilt and become soggy.
Conclusion
These Buffalo Chickpea Wraps are a perfect fusion of spicy, creamy, and crunchy textures, offering a satisfying plant-based meal that comes together in minutes. By following the detailed steps and tips provided, you can avoid common pitfalls and customize the wraps to your taste. Whether for a quick lunch or a simple dinner, this recipe delivers bold flavor with minimal effort. Give it a try and enjoy a delicious, protein-packed twist on a classic favorite.