Ingredients
Scale
- For the Buffalo Chickpeas:
- 1 (15-ounce) can chickpeas (garbanzo beans): Rinsed, drained, and patted dry. These are the protein-packed stars of our wrap.
- 1/4 cup vegan mayonnaise (or regular mayonnaise): Adds creaminess and helps the sauce adhere.
- 1/4 cup buffalo-style hot sauce (e.g., Frank’s RedHot): The key to that signature tangy, spicy kick. Adjust to your spice preference.
- 1 tablespoon melted vegan butter (or regular butter): Contributes richness and classic buffalo wing flavour.
- 1/2 teaspoon garlic powder: For an aromatic, savoury depth.
- 1/4 teaspoon onion powder: Complements the garlic and adds another layer of flavour.
- Pinch of salt and freshly ground black pepper: To taste, enhances all other flavours.
- For the Wraps & Fillings:
- 4 large tortillas or wraps (whole wheat, spinach, or gluten-free): The vessel for our delicious filling. Choose your favourite.
- 1 cup shredded romaine lettuce or mixed greens: Provides a fresh, crisp texture.
- 1/2 cup shredded carrots: Adds sweetness, colour, and a pleasant crunch.
- 1/2 cup diced celery: Offers that classic buffalo wing accompaniment crunch and fresh flavour.
- 1/4 cup thinly sliced red onion (optional): For a sharp, pungent bite, if desired.
- Optional additions for creaminess/flavour:
- Vegan ranch or blue cheese dressing: For drizzling inside the wrap or for dipping.
- Sliced avocado: Adds healthy fats and a creamy texture.
- Crumbled vegan blue cheese (or regular blue cheese): For an extra tangy, authentic flavour.
Instructions
- Prepare the Chickpeas:
- In a medium bowl, gently mash about half of the rinsed and drained chickpeas with a fork or potato masher. You want some texture, so leave some whole or roughly broken. This helps the mixture bind together.
- Add the remaining whole chickpeas to the bowl.
- Make the Buffalo Chickpea Filling:
- To the bowl with the chickpeas, add the vegan mayonnaise, buffalo hot sauce, melted vegan butter, garlic powder, and onion powder.
- Stir gently until everything is well combined and the chickpeas are evenly coated.
- Taste and adjust seasoning with salt and pepper, or add more hot sauce if you prefer it spicier.
- Warm the Tortillas (Optional but Recommended):
- Warm the tortillas slightly in a dry skillet over medium heat for about 15-30 seconds per side, or in the microwave for 10-15 seconds. This makes them more pliable and easier to roll without tearing.
- Assemble the Wraps:
- Lay a warmed tortilla flat on a clean surface.
- If using, spread a thin layer of vegan ranch or blue cheese dressing down the center of the tortilla, leaving a border around the edges.
- Arrange a layer of shredded lettuce (and/or mixed greens) along the center.
- Top with a generous portion (about 1/4) of the buffalo chickpea mixture.
- Sprinkle with shredded carrots, diced celery, and thinly sliced red onion (if using).
- Add any other optional additions like sliced avocado or crumbled vegan blue cheese.
- Fold the Wraps:
- Fold in the two sides of the tortilla by about an inch.
- Then, starting from the bottom edge closest to you, tightly roll the tortilla upwards to form a secure wrap. The side folds will help keep the filling contained.
- Serve:
- The wraps can be served immediately. If desired, you can slice them in half diagonally for a more appealing presentation.
- Serve with extra buffalo sauce, vegan ranch, or blue cheese dressing for dipping, if you like.
- Prep Time: 20 minutes
- Cook Time: 5 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 450