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Introduction
The Buffalo chickpea wrap is a modern plant-based reinvention of the classic bar food favorite, Buffalo wings. This dish traces its roots back to the Anchor Bar in Buffalo, New York, where in 1964, the owner's son deep-fried some chicken wings and coated them in a buttery, spicy sauce. The ingenious creation soon became a staple of American cuisine. Today, this vegan version swaps chicken for protein-packed chickpeas, making it a healthier and more sustainable choice. It's a delicious example of how plant-based eating can be just as craveable as traditional meat-centric dishes.
Ingredients
• 1 (15 oz) can chickpeas, drained and rinsed
• 1/2 cup vegan buffalo sauce (such as Frank's RedHot Buffalo sauce)
• 1 tablespoon olive oil or avocado oil
• 1/2 teaspoon garlic powder
• 1/4 teaspoon paprika
• 4 large whole wheat tortillas or wraps
• 2 cups shredded lettuce
• 1 cup shredded carrots
• 1 cup diced tomatoes
• 1/2 cup vegan ranch dressing (or other vegan creamy dressing of choice)
• 2 tablespoons chopped fresh cilantro or parsley (optional)
Step 1:
In a mixing bowl, combine the drained and rinsed chickpeas, vegan buffalo sauce, olive or avocado oil, garlic powder, and paprika. Toss gently until the chickpeas are evenly coated.
Step 2:
Optional step: For a crispy texture, spread the chickpea mixture on a baking sheet and roast in a preheated oven at 400°F for 15-20 minutes, tossing halfway through. Allow to cool slightly.
Step 3:
Warm the tortillas or wraps according to package instructions.
Step 4:
Prepare the filling ingredients: shred the lettuce, grate or slice the carrots, dice the tomatoes, and chop the cilantro or parsley (if using).
Step 5:
Lay each tortilla or wrap on a flat surface and divide the shredded lettuce, carrots, tomatoes, and buffalo chickpeas evenly among them.
Step 6:
Drizzle the desired amount of vegan ranch dressing over the fillings.
Step 7:
Sprinkle the chopped fresh cilantro or parsley on top (optional).
Step 8:
Carefully fold or roll up the wraps and enjoy immediately.
Q: Can I make these wraps ahead of time?
A: It's best to assemble the wraps right before serving for optimal freshness. However, you can prepare the components (roasted chickpeas, chopped veggies, dressing) in advance and store them separately until ready to assemble.
Q: Can I use a different type of wrap or tortilla?
A: Yes, you can use any type of wrap or tortilla you prefer, such as corn, flour, or gluten-free options. Just make sure they are large enough to accommodate the fillings.
Q: Is this recipe gluten-free?
A: This recipe can be made gluten-free by using gluten-free tortillas or wraps and ensuring that all other ingredients are gluten-free as well.
• For a crispy texture, roast the chickpeas on a baking sheet at 400°F for 15-20 minutes before tossing them in the buffalo sauce.
• Any plant-based milk or unsweetened yogurt can be used as a base for the vegan ranch dressing.
• Gluten-free tortillas or wraps can be used for a gluten-free option.
• Adjust the amount of buffalo sauce to your desired level of spiciness.
• This recipe is vegan, dairy-free, and can be made nut-free by using a nut-free ranch dressing.
Serve the wraps warm or at room temperature. They can be enjoyed as a main dish or a portable lunch.
Leftover wraps can be stored in an airtight container in the refrigerator for up to 3 days. It's best to store the components separately and assemble the wraps right before eating for optimal freshness.
Prepare the vegetables and dressing ahead of time to streamline the assembly process. If roasting the chickpeas, you can do this step in advance and toss them in the buffalo sauce just before assembling the wraps.
- Adjust the amount of buffalo sauce to your desired level of spiciness. Start with a smaller amount and add more if needed.
- For a crispier texture, roast the chickpeas before tossing them in the buffalo sauce. This step is optional but recommended.
- Use a high-quality vegan ranch dressing or make your own for the best flavor. You can also try other creamy vegan dressings like vegan caesar or tahini dressing.
For added protein, you can include sliced avocado or a vegan plant-based protein source like tempeh or tofu. You can also swap the buffalo sauce for a different flavor, like barbecue or teriyaki, to change up the taste.
These wraps pair well with a crisp side salad or fresh fruit. For a beverage, try a refreshing iced tea, lemonade, or a light beer.
This recipe is suitable year-round, though the fresh vegetables may be more flavorful during their peak seasons.
This recipe is dairy-free, egg-free, and can be made nut-free by using a nut-free vegan ranch dressing. Some store-bought buffalo sauces may contain allergens like wheat or soy, so check the ingredients carefully if you have any allergies.
