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Buffalo Chickpea Wrap

A quick and satisfying wrap filled with mashed chickpeas, fresh vegetables, and a spicy Buffalo dressing, perfect for a light meal or lunch.
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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 4 wraps
Course: Dinner, Lunch
Cuisine: American, Vegan
Calories: 250
Ingredients Method Notes

Ingredients
  

For the filling
  • 1 can 15 oz chickpeas, drained and rinsed Provides texture and protein.
  • 2 tablespoons vegan mayonnaise or Greek yogurt Choose based on flavor preference.
  • 2 tablespoons Buffalo hot sauce Adjust to match heat tolerance.
  • 1 tablespoon fresh lemon juice Brightens the filling.
  • 1 stalk celery, finely diced Adds crunch.
  • 1 small carrot, grated Lively flavor and texture.
  • 2 tablespoons red onion, finely diced Adds flavor.
  • 1 tablespoon chopped fresh parsley Adds freshness.
  • 1/4 teaspoon garlic powder Enhances flavor.
  • 1/4 teaspoon smoked paprika Adds depth.
  • Salt and freshly ground black pepper, to taste Season to preference.
For assembly
  • 4 large flour tortillas or whole wheat wraps Choose based on preference.
  • 1 cup shredded lettuce Provides crispness and volume.
  • 1/2 cup diced tomatoes Adds freshness.
  • 1/2 cup shredded cheddar cheese or vegan cheese (optional) For added richness.
  • 1/4 cup ranch or blue cheese dressing (optional, for drizzling) For extra flavor.

Method
 

Preparation
  1. In a medium mixing bowl, use a fork or potato masher to mash the chickpeas, leaving some chunks for texture.
  2. Add vegan mayonnaise or Greek yogurt, Buffalo hot sauce, lemon juice, celery, grated carrot, red onion, parsley, garlic powder, smoked paprika, salt, and pepper to the chickpeas and stir until thoroughly combined.
Assembly
  1. Arrange tortillas flat on a clean surface.
  2. Evenly distribute shredded lettuce, diced tomatoes, and cheese (if using) onto each wrap.
  3. Spoon the Buffalo chickpea salad evenly over the fillings on each tortilla.
  4. Drizzle with ranch or blue cheese dressing if desired.
  5. Tightly roll each tortilla by folding in the sides and rolling from the bottom up.
  6. Slice each wrap in half for serving, or wrap in foil for an on-the-go meal. Serve immediately or refrigerate for later.

Notes

For best results, store the filling separately from the tortillas and fresh veggies if making ahead. Assembly just before eating prevents sogginess. Refrigerate the filling for up to 3-4 days.