Buffalo Chickpea Wrap
Chickpeas tossed in classic Buffalo sauce are the protein-packed core of this wrap, paired with crisp shredded cabbage, sliced celery, and a creamy plant-based ranch dressing. The combination delivers the familiar heat-and-cool contrast of Buffalo-style dishes in a portable format. Assembly takes about 15 minutes once the chickpeas are warmed through.
Equipment
- 1 Mixing bowl
- 1 Skillet
- 1 Spatula or wooden spoon
- 1 Chef's knife
- 1 Cutting board
Ingredients
For the Chickpea Filling
- 1 ½ cups cooked chickpeas preferably organic; if using canned, rinse and drain well
- 1 tablespoon olive oil or avocado oil
- ½ teaspoon garlic powder
- ¼ teaspoon smoked paprika adds depth and smokiness
- ⅓ cup vegan Buffalo sauce Franks RedHot vegan-friendly version recommended
For the Wrap Assembly
- 4 large flour tortillas use gluten-free if desired
- 1 cup romaine lettuce shredded; or mixed greens
- ½ cup carrots julienned, for crunch and sweetness
- ¼ cup red onions thinly sliced
- ½ cup ranch dressing vegan, use store-bought or homemade
Instructions
- In a large skillet over medium heat (around 375°F / 190°C), warm the olive oil. Add the chickpeas and mash slightly with a fork or masher until about half are broken up — you're aiming for a varied texture that clings to the sauce.
- Stir in the garlic powder and smoked paprika. Sauté for 2–3 minutes until you catch a fragrant, savory aroma and the chickpeas begin to brown slightly.
- Add the vegan Buffalo sauce. Stir well to fully coat the mixture. Cook for another 5 minutes until bubbly, sticky, and slightly thickened.
- Warm your tortillas on a dry skillet or in the microwave for 10–15 seconds to make them more pliable.
- To assemble, spread about 2 tablespoons of vegan ranch dressing down the center of each tortilla. Layer with shredded lettuce, julienned carrots, red onion slices, and a generous scoop of the warm Buffalo chickpea filling.
- Fold in the sides, then roll tightly from the bottom. Slice in half diagonally for an elevated presentation.
Notes
- Chickpeas can be roasted beforehand for extra crunch before mixing with Buffalo sauce.
- If you’re heat-sensitive, reduce Buffalo sauce and add 1 tablespoon maple syrup to balance the spice with sweetness.
- For added texture, include shredded cabbage or pickled jalapeños in the wrap.
Nutrition
Calories: 367kcalCarbohydrates: 37gProtein: 9gFat: 21gSaturated Fat: 4gPolyunsaturated Fat: 10gMonounsaturated Fat: 6gCholesterol: 8mgSodium: 1121mgPotassium: 338mgFiber: 7gSugar: 7gVitamin A: 3786IUVitamin C: 3mgCalcium: 94mgIron: 3mg
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