This delicious and spicy wrap is a perfect combination of creamy chickpea salad and crunchy veggies, all wrapped up in a soft tortilla. With only 3 simple ingredients to make the chickpea salad filling is super simple to make. Whether you're a vegetarian or simply looking for a mouthwatering plant-based option for on-the-go lunch- this Buffalo Chickpeas Wrap will not disappoint.
I am in the throes of a love affair with legumes of all kinds- this buffalo wrap made for a can of chickpeas is only one of many bean and lentils recipes on the menu at my house this week. Yesterday's lunch was sauteed butter beans- which turned out amazing. Monday I tested a healthy pineapple jalapeno dip recipe with white beans that I am really excited to make for the next party.
In the hecticness of life, I have really come to appreciate the convenience of having a can of beans at hand at all times- it means I know that I can whip up some kind of complete meal pack with plant-based protein. While we eat meat a few days a week, you have to make sure meat stays fresh or think ahead of time to thaw it. Not a can of beans they are always ready for you! 😍
Ingredients Note:
- Chickpeas: Canned chickpeas work best for this recipe as they are convenient and ready to use. Make sure to drain and rinse them thoroughly before preparing the chickpea salad.
- Tahini: Tahini is a key ingredient that adds a creamy and nutty flavor to the chickpea salad. It's made from ground sesame seeds and is widely available in most grocery stores. If you can't find tahini, you can substitute it with almond or cashew butter for a similar consistency.
- Hot Sauce: Frank's Red Hot sauce is a classic choice for the signature buffalo flavor. However, feel free to use your favorite hot sauce or adjust the amount to suit your spice preference. If you prefer a milder taste, you can use a mild hot sauce or reduce the amount of hot sauce used. The recipe yields a medium heat
- Wrap: For this recipe, use large 11-inch tortilla wraps. These larger wraps can hold a generous amount of filling and make for a satisfying meal. You will be able to fill 4 wraps with the amount of spicy chickpea filling this recipe makes.
- Veggies: Celery and Carrots: Thinly sliced celery and carrots add a refreshing crunch and balance to the wrap. Ensure you slice them thinly to ensure they fold nicely within the wrap.
- Blue Cheese: Blue cheese is a classic choice for traditional buffalo-style dishes due to its tangy and creamy characteristics. If you enjoy the distinct flavor of blue cheese, crumble it over the chickpea salad. However, if you prefer a dairy-free option, you can use vegan blue cheese or substitute it with sliced avocado for a creamy touch.
Tips, Tricks, and Alterations:
- Use a Food Processor: To save time consistency for the chickpea salad, consider using a food processor instead of mashing the chickpeas by hand. Simply pulse the drained and rinsed chickpeas in the food processor until they reach your desired texture. Just be careful not to over-mix! You want the salad to have some texture rather than creating a paste or hummus.
- Mix in Diced Celery: If you enjoy an extra crunch in your wrap, consider adding some chopped celery to the chickpea salad. This will not only enhance the texture but also infuse the wrap with a fresh, earthy flavor.
- Use Pickled Celery and Carrots: For a tangy twist, try using pickled celery and carrots instead of fresh ones. The pickled vegetables will add a zesty kick to your Buffalo Chickpeas Wrap, complementing the spiciness of the hot sauce and providing an exciting contrast to the creamy chickpea salad.
- Add More Veggies: try cucumber, bell pepper, or sliced red onion.
- Make a Sandwich or Lettuce Wraps: While the recipe suggests using large tortilla wraps, you can customize the presentation to your liking. If you prefer a lighter option, turn the Buffalo Chickpeas Wrap into a lettuce wrap. Simply place the chickpea salad and fixings onto large romaine lettuce leaves.
- Make Extra Spicy Buffalo Sauce: If you're a fan of bold flavors and extra spice, prepare an additional batch of the Buffalo hot sauce or a tangy dip to accompany your wraps. This dipping sauce can be made by combining hot sauce with a dollop of tahini, a splash of lemon juice, and a pinch of salt. It'll take your wrap-eating experience to the next level and is perfect for those who like a saucier, zestier meal.
- Customize Spice Level: Buffalo Chickpeas Wrap can be as mild or as fiery as you desire. Adjust the amount of hot sauce according to your spice tolerance. If serving a crowd with different preferences, set out the extra hot sauce on the side so everyone can customize their wraps to their liking.
- Make extra chickpea mixture: make so extra chickpea salad for meal prep. Store it in an airtight container used for sandwiches, tacos, or quesadillas throughout the week.
- Make a Vegan Buffalo Chickpea Wraps: simple skip of blue cheese or substitute with a vegan ranch dressing.
Feel free to get creative with the ingredients and methods to make this Buffalo Chickpeas Wrap truly your own! Enjoy the delicious flavors and the joy of exploring different combinations!
Step-by-Step
Make the Buffalo Chickpea Salad
In a large mixing bowl, add the drained and rinsed chickpeas.
Using a fork or potato masher, gently mash the chickpeas to achieve a chunky texture. You can leave some whole for added texture.
Add the tahini and hot sauce to a small bowl and mix together until fully combined.
Add the sauce to the mashed chickpeas and mix thoroughly until the chickpeas are coated evenly with the tahini and hot sauce. Set aside.
Assemble the Wrap
Lay out a tortilla wrap on a clean, flat surface.
In the center of the wrap, spread a generous amount of the prepared chickpea salad. Leave some space around the edges for easy wrapping.
Sprinkle crumbled blue cheese over the chickpea salad. If you prefer a creamier option, you can drizzle some extra tahini.
Layer thinly sliced carrots and celery on top of the chickpea salad and cheese.
Place a few lettuce leaves on the veggies to add a refreshing crunch and balance the flavors.
Roll the Wrap
To roll the wrap, first, fold the sides of the tortilla over the filling.
Start rolling the wrap from the bottom, tucking the filling tightly as you go.
Once you reach the end, press gently to seal the wrap. You can also use a toothpick to secure it if necessary.
Repeat the process for the remaining wraps.
Serve and Enjoy
Slice the wraps diagonally to create two halves for easier handling.
Serve your Buffalo Chickpeas Wraps immediately and enjoy the explosion of flavors and textures in every bite!
If you're taking them to-go, wrap them in parchment paper or foil to keep them intact.
These Buffalo Chickpeas Wraps are not only a scrumptious lunch or dinner option but also great for picnics, potlucks, or any occasion. If you’ve tried this Buffalo Chickpeas Wrap recipe or any other recipe on BalancingBowls, please let me know how it turned out in the comments below! You can also follow me on Facebook, Instagram, and Pinterest to see more tasty meals and anything else I’m up to.
Recipe
Buffalo Chickpea Wrap
Ingredients
- Chickpea Salad:
- 2 Cans Chickpeas
- ¼ cup tahini
- 4 tablespoons fanks red hot or other hot sauce
- Wrap fixings:
- Wrap lavash bread
- Blue cheese
- Carrots thinly sliced
- Celery thinly sliced
- Lettuce
Instructions
- In a large mixing bowl, add the drained and rinsed chickpeas.
- Using a fork or potato masher, gently mash the chickpeas to achieve a chunky texture. You can leave some whole for added texture.
- Add the tahini and hot sauce to a small bowl and mix together until fully combined.
- Add the sauce to the mashed chickpeas and mix thoroughly until the chickpeas are coated evenly with the tahini and hot sauce. Set aside.
- In the center of the wrap, spread a generous amount of the prepared chickpea salad. Leave some space around the edges for easy wrapping.
- Sprinkle crumbled blue cheese over the chickpea salad.
- Layer thinly sliced carrots and celery on top of the chickpea salad and cheese.
- Place a few lettuce leaves on the veggies.
- To roll the wrap, first, fold the sides of the tortilla over the filling.
- Start rolling the wrap from the bottom, tucking the filling tightly as you go.
Did you make this recipe? Let me know!