Easy Chickpea Buffalo Wrap Vegan – A Flavor Explosion in Under 5 Minutes. This Chickpea Buffalo Wrap Vegan is the perfect combination of spicy and savory. Packed with fiber and flavor, this wrap is a delicious and healthy vegan lunch that comes together in just 5 minutes.
Think of it as a flavor bomb, wrapped up in a soft and warm tortilla. It’s a vegan meal that’s perfect for busy days, packed with the perfect balance of heat and tanginess from the buffalo sauce and the creamy, earthy flavor of the chickpeas. It’s a quick and easy lunch that’s sure to become your new go-to.
Ingredients & Substitutions: What Is In A Vegan Chickpea Buffalo Wrap
Making the perfect chickpea buffalo wrap requires the right ingredients. Here is what you will need:
- 1 can of chickpeas, rinsed and drained: Chickpeas are an excellent source of protein and fiber, making them a great addition to any vegan meal.
- 2 tbsp of buffalo sauce: The spicy and tangy flavor of buffalo sauce is what makes this wrap so delicious. Look for a vegan version of the sauce to keep the dish plant-based. The buffalo sauce is a flavorful punch without being overwhelmingly spicy. But make sure to check the label, as not all buffalo sauces are vegan-friendly. My go-to is Frank’s buffalo sauce, it adds the perfect kick to this wrap.
- 1 tbsp of vegan ranch dressing: Creamy and tangy ranch dressing adds another layer of flavor to this wrap.
- 1 large leaf of lettuce (or 3 small): The lettuce adds a refreshing crunch to the wrap and also provides some extra fiber and nutrients.
- 1 rib of celery, diced: Celery adds a slightly salty flavor and a satisfying crunch to the wrap. It is also rich in vitamins and minerals.
- 2 tbsp of red onion, finely diced: The sharp and tangy flavor of red onion complements the spicy buffalo sauce perfectly.
- 1/2 cup of vegan feta cheese: Feta cheese adds a salty and tangy flavor to the wrap. Look for a vegan version made with tofu or nuts.
- 2 tortillas (12 inches): Soft and pliable tortillas are the perfect vessel for wrapping up all of the delicious ingredients.
With these simple ingredients, you can create a mouthwatering chickpea buffalo wrap that is sure to become a new favorite in your plant-based recipe collection.
While making chickpea buffalo wraps is a relatively simple process, having the right tools can make it even easier and more enjoyable. Here are a few tools that can help you prepare this tasty vegan wrap with ease:
- Mixing Bowl – A medium-sized mixing bowl is perfect for mashing the chickpeas and mixing in the buffalo sauce, vegan ranch, red onion, and celery. Look for a bowl that is durable and easy to clean.
- Fork or Masher – Using a fork or masher to mash the chickpeas is an easy and efficient way to create the desired consistency for your filling. It’s also a great way to release some of the flavors and aromas of the ingredients.
- Cutting Board and Knife – A good cutting board and sharp knife will make it easy to dice the celery and red onion into small pieces. A sharp knife will also make it easier to chop the lettuce and feta cheese.
How To Make This Vegan Chickpea Buffalo Wrap
Now that you have all of your ingredients, it’s time to put them together to create a delicious and satisfying chickpea buffalo wrap. Here’s how:
Begin by adding the rinsed and drained chickpeas, buffalo sauce, and vegan ranch dressing into a medium mixing bowl. Mash the mixture with a fork or masher until you reach your desired consistency. Leaving a few chickpeas whole or halved will add texture and make the wrap even more satisfying.
Next, stir in the finely diced red onion and celery. These ingredients add an extra layer of flavor and crunch to the wrap, and they also pack a nutritional punch with plenty of vitamins and minerals.
Take one of your tortillas and place a large leaf of lettuce (or three small leaves) on top. The lettuce will add a refreshing crunch to the wrap and also provide some extra fiber and nutrients.
Spoon half of the chickpea mixture onto the tortilla, spreading it out evenly. Then, sprinkle some vegan feta cheese on top of the chickpea mixture. The feta cheese adds a salty and tangy flavor to the wrap, and it also pairs perfectly with the spicy buffalo sauce.
Roll up the tortilla tightly, tucking in the ends as you go. Repeat with the second tortilla.
Your delicious chickpea buffalo wraps are now ready to be served! Cut them in half if desired and enjoy as a satisfying vegan lunch or dinner.
Tips & Tricks For This Vegan Chickpea Buffalo Wrap Recipe
- Adjust the spice level to your taste – Buffalo sauce can be quite spicy, so adjust the amount of sauce you use according to your personal taste. You can also add some extra vegan ranch to cool things down if needed.
- Choose the right tortillas – Choose tortillas that are large enough to hold all of your ingredients without tearing. If your tortillas are too small, you can always make smaller wraps and serve them as an appetizer.
- Experiment with different toppings – While the recipe calls for lettuce and vegan feta cheese, you can experiment with different toppings to create a unique and tasty wrap. Try adding sliced avocado, chopped tomatoes, or diced bell peppers for an extra burst of flavor and nutrition.
FAQ: Chickpea Vegan Buffalo Wrap
Yes! You can prepare the chickpea mixture ahead of time and store it in the refrigerator for up to 2-3 days. When you’re ready to assemble your wraps, simply add the mixture to your tortillas and top with lettuce and vegan feta cheese.
Absolutely! While the recipe calls for a large leaf of lettuce or three small ones, you can use any type of lettuce you like. Romaine, iceberg, or butter lettuce all work well in this recipe.
If you love spicy food, you can add more buffalo sauce to the chickpea mixture to turn up the heat. You can also sprinkle some cayenne pepper on top of your wraps for an extra kick.
It’s not recommended to freeze the assembled wraps as the lettuce may become soggy when thawed. However, you can freeze the chickpea mixture ahead of time and assemble your wraps when you’re ready to eat.
Easy Chickpea Buffalo Wrap Vegan
- Add the rinsed and drained chickpeas, buffalo sauce and ranch into a medium mixing bowl.
- Mash with a fork or masher until you reach your desired consistency. Leaving a few chickpeas whole or halved will add texture.
- Stir in the red onion and celery.
- Add half of this chickpea mixture to each tortilla, top with lettuce and feta, and wrap it closed. Serve and enjoy!
Conclusion: Vegan Chickpea Buffalo Wrap
In conclusion, if you’re looking for a delicious and easy vegan lunch that is ready in under 5 minutes, the vegan chickpea buffalo wrap is a perfect choice. Made with a flavorful buffalo sauce, creamy ranch, protein-packed chickpeas, crunchy celery, red onion, and fresh lettuce, all wrapped in a soft flour tortilla, this wrap is packed full of flavor and nutrition. Whether you’re short on time or just looking for a tasty and healthy vegan meal, this wrap is sure to hit the spot. So, the next time you’re looking for a quick and easy vegan lunch, give this Chickpea Buffalo Wrap a try and enjoy!