15-Minute Buffalo Chickpea Wraps Recipe

Introduction

These 15-Minute Buffalo Chickpea Wraps are a quick, flavorful, and satisfying meal perfect for lunch or a light dinner. Packed with spicy Buffalo sauce and crunchy veggies, they offer a delicious twist on traditional wraps that’s easy to make and customize.

Ingredients

• 1 (15 oz) can chickpeas, drained and rinsed
• 2 tablespoons vegan mayonnaise or Greek yogurt
• 2 tablespoons Buffalo hot sauce
• 1 tablespoon fresh lemon juice
• 1 celery stalk, finely diced
• 1 small carrot, grated
• 2 tablespoons red onion, finely diced
• 1 tablespoon chopped fresh parsley
• 1/4 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• Salt and freshly ground black pepper, to taste
• 4 large flour tortillas or whole wheat wraps
• 1 cup shredded lettuce
• 1/2 cup diced tomatoes
• 1/2 cup shredded cheddar cheese or vegan cheese (optional)
• 1/4 cup ranch or blue cheese dressing (optional, for drizzling)

Instructions

1. Step 1: In a medium mixing bowl, mash the chickpeas using a fork or potato masher, leaving some chunks for texture.
2. Step 2: Add vegan mayonnaise or Greek yogurt, Buffalo hot sauce, lemon juice, celery, grated carrot, red onion, parsley, garlic powder, smoked paprika, salt, and pepper. Stir until everything is thoroughly combined.
3. Step 3: Lay out the tortillas flat on a clean surface. Evenly distribute shredded lettuce, diced tomatoes, and cheese if using onto each wrap.
4. Step 4: Spoon the Buffalo chickpea salad evenly over the fillings on each tortilla. Drizzle with ranch or blue cheese dressing if desired.
5. Step 5: Tightly roll each tortilla, folding in the sides as you go, to fully enclose the filling.
6. Step 6: Slice each wrap in half for serving, or wrap them in foil for an easy on-the-go meal.

Tips & Variations

• Use vegan mayonnaise and vegan cheese to keep the wrap fully plant-based.
• Add avocado slices for extra creaminess and nutrition.
• For a milder flavor, reduce the amount of Buffalo sauce or substitute with a milder hot sauce.
• Try whole wheat or spinach tortillas for added fiber and color.
• Prepare the chickpea salad ahead of time and refrigerate for up to 2 days to enhance the flavors.

Storage

Store any leftover Buffalo chickpea salad in an airtight container in the refrigerator for up to 2 days. Keep wraps unrolled and assemble just before eating to prevent sogginess. If you’ve rolled the wraps, wrap them tightly in foil or plastic wrap and refrigerate for up to a day. Reheat briefly in a microwave if desired, or enjoy cold.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned beans other than chickpeas?

Yes, while chickpeas work best for texture and flavor here, you can try white beans or black beans for a different taste and consistency. Just be sure to mash them similarly.

How spicy are these wraps?

The wraps have a moderate level of heat from the Buffalo hot sauce, but you can adjust the amount to suit your preference. For less spice, use less sauce or opt for a milder variety.

15-Minute Buffalo Chickpea Wraps Recipe

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4.6 from 88 reviews

These 15-Minute Buffalo Chickpea Wraps offer a deliciously spicy and creamy plant-based alternative to traditional buffalo chicken wraps. Combining mashed chickpeas with vegan mayonnaise or Greek yogurt, Buffalo hot sauce, fresh veggies, and bold seasonings, wrapped in a soft tortilla with fresh fillings for a quick and satisfying meal perfect for lunch or a light dinner.

• Author: Clara
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: 4 wraps 1x
• Category: Lunch
• Method: No-Cook
• Cuisine: American
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Chickpea Salad

• 1 (15 oz) can chickpeas, drained and rinsed
• 2 tablespoons vegan mayonnaise or Greek yogurt
• 2 tablespoons Buffalo hot sauce
• 1 tablespoon fresh lemon juice
• 1 celery stalk, finely diced
• 1 small carrot, grated
• 2 tablespoons red onion, finely diced
• 1 tablespoon chopped fresh parsley
• 1/4 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• Salt and freshly ground black pepper, to taste

Wraps & Fillings

• 4 large flour tortillas or whole wheat wraps
• 1 cup shredded lettuce
• 1/2 cup diced tomatoes
• 1/2 cup shredded cheddar cheese or vegan cheese (optional)
• 1/4 cup ranch or blue cheese dressing (optional, for drizzling)

Instructions

1. Mash Chickpeas: In a medium mixing bowl, use a fork or potato masher to mash the chickpeas, leaving some chunks for texture to add a hearty feel to the salad.
2. Mix Salad Components: Add vegan mayonnaise or Greek yogurt, Buffalo hot sauce, fresh lemon juice, finely diced celery, grated carrot, chopped red onion, parsley, garlic powder, smoked paprika, salt, and freshly ground black pepper to the mashed chickpeas. Stir thoroughly until all ingredients are well combined and evenly distributed.
3. Prepare Tortilla Base: Lay the flour or whole wheat tortillas flat on a clean surface. Evenly spread shredded lettuce, diced tomatoes, and cheese if using across the center of each tortilla to form the base layer of fillings.
4. Fill Wraps: Spoon the Buffalo chickpea salad evenly over the layered fillings on each tortilla. Drizzle with ranch or blue cheese dressing if desired to add extra creaminess and flavor.
5. Roll Wraps: Tightly roll up each tortilla, folding in the sides as you go to enclose all the filling securely within each wrap.
6. Serve or Pack: Slice each wrap in half diagonally for easy serving, or wrap them in foil to prepare for an on-the-go meal or packed lunch.

Notes

• For a vegan option, use vegan mayonnaise and vegan cheese, and select a dairy-free dressing.
• You can adjust the amount of Buffalo hot sauce to suit your preferred spice level.
• These wraps can be served immediately or chilled for a few hours for more melded flavors.
• Leftover chickpea salad can be stored in an airtight container in the refrigerator for up to 3 days.
• To make this gluten-free, substitute the flour tortillas with gluten-free wraps or lettuce leaves.
• Ensure to check labels for allergens especially if using pre-made dressings or sauces.

Keywords: Buffalo Chickpea Wraps, Vegan Buffalo Wraps, Quick Vegetarian Wraps, Healthy Lunch Ideas, Plant-Based Buffalo Salad, Chickpea Recipes