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- 1 can (15 oz) chickpeas, drained and rinsed - 2 tablespoons olive oil - 1/4 cup buffalo sauce - 1 tablespoon apple cider vinegar - 1 tablespoon pure maple syrup - 1/2 teaspoon garlic powder - 1/2 teaspoon smoked paprika - Salt and freshly ground black pepper to taste - 1 cup shredded lettuce - 1 ripe avocado, sliced - 4 whole grain wraps or tortillas - 1/2 cup crumbled blue cheese (optional) - 1/4 cup chopped green onions for garnish In this recipe, chickpeas take center stage. They add protein and fiber. I use canned chickpeas for ease and quick prep. You want to drain and rinse them well. This step removes excess salt and helps with flavor. Next, olive oil brings richness. It helps the chickpeas cook evenly. Buffalo sauce adds that tangy heat we crave. I love using a good quality buffalo sauce. It makes a big difference in taste. Apple cider vinegar adds a nice zing. It balances the flavors well. Pure maple syrup adds a hint of sweetness. This touch rounds out the spicy notes. Garlic powder and smoked paprika bring depth. They add warmth and a slight smokiness. I season with salt and black pepper to taste. Adjust these to fit your palate. Fresh produce is key for a great wrap. Shredded lettuce adds crunch. Sliced ripe avocado provides creaminess. Both enhance the texture and flavor. For the wraps, whole grain tortillas are my go-to. They hold everything together and add fiber. You can use any wrap you like, though. For toppings, crumbled blue cheese is optional. It adds a tangy creaminess. Chopped green onions give freshness. They also add a pop of color. Gather these ingredients, and you are set for a tasty meal. {{ingredient_image_2}} To start, you need to mash the chickpeas. Take a medium bowl and add the drained and rinsed chickpeas. Use a fork or potato masher to mash them. Aim for a mix of smooth and whole chickpeas. This mix gives your filling a nice texture. For a great mash, don’t overdo it. You want some chickpeas to stay whole for crunch. Next, heat a skillet over medium heat. Pour in the olive oil. Wait until the oil shimmers. Then, add the mashed chickpeas to the skillet. Stir in the buffalo sauce, apple cider vinegar, maple syrup, garlic powder, and smoked paprika. Season with salt and black pepper. Cook this mix for 5-7 minutes. Stir it occasionally. You want it heated through and slightly caramelized. This step adds rich flavor to your wraps. Now it’s time to build your wraps. Lay the whole grain wraps flat on a clean surface. In the center of each wrap, add a layer of shredded lettuce. Next, spoon in a generous portion of the buffalo chickpea mix. Top it off with sliced avocado. If you like, sprinkle crumbled blue cheese on top. To wrap it up, fold in the sides of the tortilla. This helps keep the filling inside. Then, roll the bottom edge tightly toward the top. Make sure it’s sealed well. Repeat this for each wrap. This way, your filling stays put when you eat. Enjoy your tasty buffalo chickpea wraps! To boost the flavor of your buffalo chickpea wraps, try adding extra spices. A pinch of cayenne pepper can increase the heat. You can also mix in cumin for a warm, earthy note. Want a tangy kick? A splash of lemon juice brightens the dish. Fresh herbs like cilantro or parsley add a pop of color and freshness. They lighten up the bold buffalo sauce and make each bite delightful. Cooking dried chickpeas is simple and rewarding. Start by soaking them in water overnight. This softens them and speeds up cooking. Drain and rinse before putting them in a pot with fresh water. Cook on low heat until they are tender, about 1-1.5 hours. For a quick option, canned chickpeas work too. Just rinse and drain them well. Aim for a mix of whole and mashed chickpeas for a great texture in your filling. For a tasty meal, serve your wraps with a side of carrot sticks or celery. This adds crunch and freshness. You can also pair them with a creamy dip, like ranch or extra buffalo sauce. To make your wraps look appealing, slice them in half diagonally. This reveals the colorful filling and makes them easier to eat. Finish with a sprinkle of chopped green onions on top for a lovely touch. Pro Tips Perfectly Mashed Chickpeas: Aim for a mix of whole and slightly mashed chickpeas to create a delightful texture that balances creaminess with a satisfying bite. Customize Your Spice Level: Adjust the amount of buffalo sauce to suit your taste. If you prefer a milder flavor, start with less sauce and add more gradually. Fresh Ingredients Matter: Using fresh, crunchy lettuce and ripe avocados will elevate the flavor and texture of your wraps, making them more enjoyable. Wrap It Up Tight: Make sure to wrap the tortillas tightly to prevent the filling from spilling out, ensuring a neat and delicious bite every time. {{image_4}} For a vegan twist, leave out the blue cheese. Instead, use a creamy avocado or a vegan cheese. You can also add more veggies like diced tomatoes, cucumbers, or shredded carrots. These will enhance the flavors and add crunch. Change things up with seasonal produce. In summer, add fresh corn or diced bell peppers. In fall, try roasted butternut squash or sweet potatoes. You can also switch sauces. Try a spicy ranch or a tangy tahini dressing for new flavors. If you need gluten-free options, look for gluten-free tortillas. You can also use lettuce leaves as wraps. They give a fresh crunch and keep the dish light. Just layer your filling inside the lettuce and enjoy a low-carb version! To keep your buffalo chickpea wraps fresh, store them in the fridge. Here are some best practices: - Wrap each wrap in plastic wrap or foil. - Place wrapped wraps in an airtight container. - Make sure the container is clean and dry before use. Recommended storage containers include: - Glass containers with tight lids. - BPA-free plastic containers. - Zip-top bags for a snug fit. You want to reheat your wraps without losing their great texture. Here’s how: - Use an oven or toaster oven for even heating. - Preheat the oven to 350°F (175°C). - Heat wraps for about 10-15 minutes. Microwaving works too, but it can make the wraps soggy. If you choose this method: - Place a damp paper towel over the wrap. - Heat on medium for 30-second bursts until warm. Yes, you can freeze buffalo chickpea wraps! Here’s how to do it right: - Wrap each wrap tightly in plastic wrap. - Place wrapped wraps in a freezer bag or airtight container. - Label the bag with the date for easy tracking. To thaw, follow these steps: - Move wraps from the freezer to the fridge overnight. - For a quick thaw, microwave them on low power until soft. Yes, you can use canned chickpeas. They save time and make cooking easier. Canned chickpeas are already cooked, so you skip the long soak and cooking time. They are also packed with flavor and nutrients. Just rinse and drain them before using. Benefits of using canned versus dried chickpeas: - Canned chickpeas are ready to use. - They have a soft texture and absorb flavors well. - Canned options are often cheaper and easy to find. You can add some heat to this wrap in a few ways. Start with a spicier buffalo sauce if you want more kick. You can also add fresh sliced jalapeños for a crunchy texture. Another option is to sprinkle in cayenne pepper or chili flakes while cooking the chickpeas. Ideas for increasing heat levels in the recipe: - Use spicy buffalo sauce. - Add fresh jalapeños or serrano peppers. - Mix in cayenne or chili powder during cooking. Chickpeas are very nutritious and great for your health. They are high in protein, making them a good meat substitute. They also have a lot of fiber, which helps digestion. Plus, chickpeas are low in fat and rich in vitamins and minerals. Overview of chickpeas’ health benefits and nutritional value: - High in protein and fiber. - Low in fat, good for heart health. - Packed with vitamins like B6 and minerals like iron and magnesium. In this blog post, we covered a tasty buffalo chickpea wrap recipe. We explored the key ingredients, outlined easy preparation and cooking tips, and shared clever ways to enhance flavor. You learned how to assemble these wraps for a delicious meal or snack. Remember, chickpeas are not just versatile; they are also packed with nutrition. Whether you use canned or dried chickpeas, these wraps fit various diets. Enjoy experimenting with flavors and variations to make this dish your own! Happy cooking!

Buffalo Chickpea Wraps

A spicy and delicious wrap filled with mashed chickpeas, buffalo sauce, and fresh toppings.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course
Cuisine American
Servings 4

Ingredients
  

  • 1 can chickpeas, drained and rinsed
  • 2 tablespoons olive oil
  • 1 cup buffalo sauce
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon pure maple syrup
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • to taste salt and freshly ground black pepper
  • 1 cup shredded lettuce
  • 1 ripe avocado, sliced
  • 4 whole grain wraps or tortillas
  • 1 cup crumbled blue cheese (optional)
  • 1 cup chopped green onions for garnish

Instructions
 

  • In a medium bowl, gently mash the chickpeas using a fork or potato masher, aiming for a mix of smooth and whole chickpeas.
  • Heat a skillet over medium heat and add the olive oil. Once shimmering, add the mashed chickpeas. Stir in buffalo sauce, apple cider vinegar, maple syrup, garlic powder, smoked paprika, and season with salt and pepper. Cook for 5-7 minutes until heated through and slightly caramelized.
  • Lay the whole grain wraps on a clean surface. In the center of each wrap, layer shredded lettuce followed by the buffalo chickpea mixture. Top with sliced avocado and sprinkle with crumbled blue cheese, if desired.
  • To wrap, fold in the sides of the tortilla to secure the filling, then roll the bottom edge up tightly towards the top to seal. Repeat for each wrap.
  • Slice each wrap diagonally in half for presentation. Optionally, sprinkle chopped green onions on top.

Notes

Optional blue cheese can be added for extra flavor.
Keyword buffalo sauce, chickpeas, vegetarian, wraps