Description
These 15-Minute Buffalo Chickpea Wraps are a quick, flavorful, and healthy twist on traditional buffalo chicken wraps, using mashed chickpeas tossed in spicy buffalo sauce and fresh veggies, perfect for a vegan or vegetarian lunch or dinner option.
Ingredients
Scale
Buffalo 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
Wrap Assembly
- 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
- Mash Chickpeas: In a medium mixing bowl, use a fork or potato masher to mash the chickpeas, leaving some chunks to add texture to the salad.
- Mix Salad Components: Add vegan mayonnaise or Greek yogurt, Buffalo hot sauce, fresh lemon juice, finely diced celery, grated carrot, red onion, parsley, garlic powder, smoked paprika, salt, and freshly ground black pepper to the mashed chickpeas. Stir the mixture thoroughly until all ingredients are well combined.
- Prepare Tortilla Base: Arrange the tortillas flat on a clean surface. Evenly distribute the shredded lettuce, diced tomatoes, and if using, shredded cheddar or vegan cheese across each tortilla to create the base layer.
- Fill Wraps: Spoon the prepared Buffalo chickpea salad evenly over the vegetable layer on each tortilla. For added flavor, drizzle ranch or blue cheese dressing on top if desired.
- Roll Wraps: Starting at one edge, tightly roll each tortilla, folding in the sides as you go to fully enclose the filling and keep the wrap secure.
- Serve or Pack: Slice each wrap in half diagonally for immediate serving, or wrap them tightly in foil or plastic wrap if preparing for an on-the-go meal.
Notes
- You can substitute vegan mayonnaise with Greek yogurt to make it vegetarian but not vegan.
- Adjust the amount of Buffalo hot sauce according to your preferred spice level.
- For a gluten-free option, use gluten-free tortillas or lettuce wraps instead.
- The wraps are best served fresh but can be stored in the refrigerator for up to 1 day.
- Optional cheese and dressing can be omitted to keep the wrap vegan.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Wraps
- Method: No-Cook
- Cuisine: American
Keywords: Buffalo Chickpea Wraps, Vegan Wraps, Quick Lunch, Healthy Wraps, Vegetarian Buffalo Recipe, No-Cook Wraps
