Buffalo Chickpea Wraps (Printable)
Spicy buffalo chickpea wraps with crisp vegetables and creamy dressing make a satisfying vegetarian lunch ready in 25 minutes.
# What You’ll Need:
→ Chickpea Filling
01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 tablespoon olive oil
03 - 1/2 teaspoon garlic powder
04 - 1/2 teaspoon onion powder
05 - 1/4 teaspoon smoked paprika
06 - 1/4 teaspoon salt
07 - 1/4 teaspoon black pepper
08 - 1/3 cup buffalo hot sauce
→ Wrap & Vegetables
09 - 4 large flour tortillas or wraps
10 - 1 cup shredded lettuce
11 - 1 medium carrot, julienned
12 - 1 celery stalk, thinly sliced
13 - 1/4 small red onion, thinly sliced
14 - 1/2 cup ranch or blue cheese dressing
# How to Prepare:
01 - Heat olive oil in a skillet over medium heat. Add chickpeas and sauté for 2–3 minutes until warmed through.
02 - Sprinkle in garlic powder, onion powder, smoked paprika, salt, and pepper. Cook, stirring constantly, for 2 more minutes until fragrant.
03 - Stir in buffalo hot sauce and cook for another 2–3 minutes. Lightly mash some of the chickpeas with a spoon to create texture. Remove from heat.
04 - Warm tortillas in a dry skillet or microwave until pliable and easy to roll.
05 - Spread 2 tablespoons of dressing down the center of each tortilla. Top with a quarter of the buffalo chickpea mixture, lettuce, carrot, celery, and red onion.
06 - Fold in the sides and roll up tightly. Slice in half diagonally and serve immediately.
# Expert Advice:
01 -
- The buffalo sauce coats the chickpeas perfectly, creating that addictive tangy heat you usually only get with chicken wings
- These wraps come together in under 30 minutes but taste like they took way more effort than they actually did
02 -
- Mashing some of the chickpeas is the secret to getting the filling to hold together instead of falling out when you take a bite
- Let the chickpeas cool slightly before assembling or your tortilla will get soggy and tear
03 -
- If your buffalo sauce is very thick, stir in a teaspoon of water or olive oil to help it coat the chickpeas evenly
- Letting the chickpea mixture sit for 5 minutes off the heat lets the flavors meld and the sauce thicken slightly