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- 1 can (15 oz) chickpeas, drained and rinsed - 1/4 cup buffalo sauce (adjust to taste) - 1 tablespoon olive oil - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1/2 teaspoon smoked paprika - Salt and pepper to taste - 4 large whole wheat tortillas or wraps - 1 cup romaine lettuce, chopped - 1/2 cup diced tomatoes - 1/4 cup red onion, thinly sliced - 1 avocado, sliced Chickpeas are the star of this dish. They are packed with protein and fiber. The buffalo sauce adds a nice kick. Olive oil helps the spices stick to the chickpeas. I use garlic powder and onion powder for depth of flavor. Smoked paprika gives a warm, smoky touch. Fresh vegetables add crunch and color. - 1/4 cup vegan ranch dressing - Other veggies or toppings You can add vegan ranch dressing for a creamy finish. Other veggies like bell peppers or cucumbers work great, too. Feel free to customize based on what you like! Each serving has about 400 calories. You get around 15 grams of protein. It contains about 12 grams of fat and 60 grams of carbohydrates. This meal is hearty and filling, making it a great choice for lunch or dinner! First, take your can of chickpeas. Drain and rinse them under cold water. In a medium bowl, mix the chickpeas with olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Use a fork or a potato masher to mash the chickpeas. You want some whole chickpeas to keep a nice texture. Then, pour in the buffalo sauce. Stir well until each chickpea is coated. Next, heat a skillet on medium. Once hot, add the chickpea mixture. Sauté for about 5 to 7 minutes. Stir often to avoid burning. You want the mixture heated through and slightly crispy. When done, remove from heat. Grab a large tortilla and lay it flat on a clean surface. Start by adding a generous amount of chopped romaine lettuce. Then, layer on the warm chickpea mixture. Follow with diced tomatoes, thin slices of red onion, and avocado. If you like, drizzle some vegan ranch dressing on top for extra creaminess. Now, fold in the sides of the tortilla. Roll it tightly from the bottom up to form a wrap. Repeat with the other tortillas. Serve right away or wrap in foil for a meal on-the-go. To get the best texture from your chickpeas, start by mashing them lightly. Use a fork or potato masher to mash about half of the chickpeas. This gives a nice mix of creamy and whole pieces. You want some chunkiness for a better bite. When you sauté the chickpeas, heat your skillet over medium. Add a little olive oil and let it warm up first. This ensures the chickpeas get crispy. Stir them often for about 5 to 7 minutes. You’ll know they are ready when they look golden. Buffalo sauce can be as spicy as you like. Start with 1/4 cup, then taste it. If you want more heat, add extra sauce a little at a time. If you prefer milder flavors, you can mix in some vegan ranch dressing to cool it down. You can also try other sauces if buffalo isn’t your thing. BBQ sauce or teriyaki sauce can work well. Just keep the same base of chickpeas. Experiment to find what you love! These wraps pair well with many sides. Try serving them with a simple salad or some crunchy carrot sticks. A cold drink like iced tea or lemonade complements the meal nicely. If you want to meal prep, these wraps are perfect. You can make the chickpea mix ahead of time and store it. Just heat it up when you are ready to eat. Wraps also hold well in the fridge, so you can enjoy them later! {{image_2}} You can easily swap out the tortillas for gluten-free options. Try using corn tortillas or lettuce wraps. They work great for a lighter meal. If you want to change the protein, you can use tofu or tempeh. Both options have a nice texture and soak up flavors well. If you like a different taste, try using BBQ sauce or teriyaki sauce instead of buffalo sauce. These sauces add a sweet and tangy twist to the wraps. You can also add more veggies for variety. Consider bell peppers, cucumbers, or shredded carrots. They add crunch and color to your meal. If you want to switch things up, create a burrito bowl instead of a wrap. Just layer all the ingredients in a bowl. You can use rice or quinoa as a base. Another fun idea is to make mini wraps for appetizers. Use smaller tortillas and fill them with the same delicious mixture. They make perfect snacks for parties! To store your wraps, place them in an airtight container. You can also wrap each one in foil or plastic wrap. This keeps them fresh and prevents drying out. For the chickpea mixture, store it in a separate container. You can freeze the chickpea mixture for up to three months. Just let it cool before you freeze it. When you're ready to eat, thaw it overnight in the fridge. For reheating, the stove works best. Warm the chickpea mix in a skillet over low heat. Stir often to get an even warmth. You can also microwave the wraps. Just heat them for about 30 seconds, checking to avoid sogginess. In the fridge, the wraps can last about 3 to 4 days. The chickpea mixture will stay fresh for the same time. If you notice any off smells or colors, it’s time to toss it. Mold is a clear sign that it has gone bad. Always trust your senses when checking for spoilage. To prep for the week, make the chickpea mixture ahead of time. Store it in the fridge for easy meals. You can also chop your veggies and keep them in separate containers. This saves time when you are ready to eat. Keep your tortillas in a cool, dry place. If you use fresh ingredients, they will stay good longer if you wash and dry them before storing. Yes, you can use canned chickpeas. Canned chickpeas save time and effort. They are already cooked, so you just need to drain and rinse them. This makes your prep much faster. For this recipe, one can (15 oz) works perfectly. This recipe can be gluten-free, depending on the tortillas you choose. Regular tortillas often contain gluten. Look for gluten-free tortillas made from rice or corn. These options work great and keep the wrap tasty. To add heat, you can use more buffalo sauce. If you want extra spice, try adding cayenne pepper or hot sauce. You can also mix in some diced jalapeños for a fresh kick. Adjust the heat to match your taste. If you prefer a different flavor, swap the buffalo sauce. Barbecue sauce gives a sweet and smoky taste. For a tangy twist, try using teriyaki sauce. Experiment with different sauces to find your favorite fit. This blog post showed you how to make tasty chickpea wraps. We covered the main ingredients and optional add-ins for flavor. Then, I walked you through step-by-step instructions to prepare, cook, and assemble your wrap. I shared tips for perfecting texture and how to store leftovers. You can mix flavors and try variations too. Homing in on these details will make your meals fun and unique. Enjoy crafting your delicious wraps!

Vegan Buffalo Chickpea Wraps

Spice up your meal with these delicious Spicy Vegan Buffalo Chickpea Wraps! Perfectly seasoned chickpeas combine with fresh veggies and optional vegan ranch for a flavorful, healthy meal that's ready in just 20 minutes. Ideal for lunch or a quick dinner, these wraps are not only tasty but also packed with nutrients. Click to discover the full recipe and elevate your plant-based meals today!
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Ingredients
  

1 can (15 oz) chickpeas, drained and rinsed

1/4 cup buffalo sauce (adjust to taste)

1 tablespoon olive oil

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon smoked paprika

Salt and pepper to taste

4 large whole wheat tortillas or wraps

1 cup romaine lettuce, chopped

1/2 cup diced tomatoes

1/4 cup red onion, thinly sliced

1 avocado, sliced

1/4 cup vegan ranch dressing (optional)

Instructions
 

In a medium bowl, combine the drained chickpeas with the olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Use a fork or potato masher to slightly mash the chickpeas, allowing some whole and broken ones for texture.

    Add the buffalo sauce to the chickpea mixture and stir well until the chickpeas are coated evenly.

      In a skillet over medium heat, add the chickpea mixture and sauté for about 5-7 minutes, stirring frequently until heated through and slightly crispy. Remove from heat.

        To assemble the wraps, place a tortilla flat on a clean surface. Layer with a generous amount of chopped romaine lettuce, followed by the warm buffalo chickpea mixture, diced tomatoes, red onion slices, and avocado.

          If desired, drizzle some vegan ranch dressing over the fillings for added creaminess.

            Fold in the sides of the tortilla and roll it tightly from the bottom up to create a wrap.

              Repeat the process for the remaining tortillas.

                Serve immediately, or wrap in foil for a portable option.

                  Prep Time: 10 minutes | Total Time: 20 minutes | Servings: 4