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- 1 can chickpeas, drained and rinsed - 3 tablespoons hot sauce (adjust to taste) - 1 tablespoon olive oil Chickpeas are the star of this dish. They give the wraps a hearty texture. Hot sauce brings the heat and flavor, so choose one you love. Olive oil adds richness and helps bind the mixture. - 1 teaspoon smoked paprika - 1 teaspoon garlic powder - Salt and pepper to taste Smoked paprika adds a nice depth. Garlic powder boosts the flavor without being too strong. Salt and pepper round out the taste, so adjust to your liking. - 4 whole wheat or spinach wraps - 1 cup shredded lettuce - 1 cup diced celery - ½ cup Greek yogurt or plant-based yogurt - 1 tablespoon lemon juice - Optional: sliced avocado for topping Whole wheat or spinach wraps hold everything together. Shredded lettuce adds crunch, while diced celery gives a fresh bite. Greek yogurt or plant-based yogurt makes a creamy sauce that balances the spice. Lemon juice brightens the flavors. If you like, add sliced avocado for extra creaminess. - Mashing the Chickpeas Start by draining and rinsing the can of chickpeas. In a medium bowl, use a fork or potato masher to crush the chickpeas. Aim for a slightly chunky texture. You want them to hold their shape while still being easy to mix. - Adding Spices and Sauce Next, add the hot sauce, olive oil, smoked paprika, garlic powder, salt, and pepper to the mashed chickpeas. Mix everything well until each chickpea is coated in the spicy sauce. The heat from the hot sauce is key to that buffalo flavor. - Heating the Mixture Now, heat a non-stick skillet over medium heat. Once the pan is warm, add the chickpea mixture. Cook for about 5-7 minutes. Stir occasionally to prevent sticking. You want the mixture to be heated through and have a bit of crispiness. - Achieving the Right Texture After cooking, check the texture. The chickpeas should feel warm and slightly crispy on the outside. This adds a nice contrast when you wrap them with fresh veggies. - Spreading the Yogurt Sauce While the chickpeas cook, prepare the yogurt sauce. In a separate bowl, mix Greek yogurt with lemon juice, salt, and pepper. This creamy dressing adds a cool touch to the spicy chickpeas. Spread a generous spoonful of this sauce in the center of each wrap. - Layering Veggies and Chickpeas Next, layer shredded lettuce, cooked chickpeas, and diced celery on top of the sauce. If you love avocados, add some slices for extra creaminess. The crunch of the celery balances the spiciness of the chickpeas. - Rolling the Wraps To roll the wraps, fold the sides inward first. Then, roll from the bottom up to enclose the filling tightly. Make sure they are snug to keep the filling inside. Slice each wrap in half diagonally and serve with extra hot sauce or yogurt on the side. Enjoy your spicy, flavorful meal! How to Mash Chickpeas To mash chickpeas, take a can of drained and rinsed chickpeas. Use a fork or a potato masher. Aim for a slightly chunky mix. You want some whole chickpeas to add texture. This keeps the wraps hearty and satisfying. Making It Crispy To get a nice crunch, cook the chickpeas in a non-stick skillet. Heat it over medium heat. Stir the mixture for about 5-7 minutes. This gives your chickpeas a crispy edge. Watch them carefully to avoid burning. Adjusting Heat Levels You can make these wraps as spicy as you like. Start with 3 tablespoons of hot sauce. Taste the mixture and add more if you want extra heat. Everyone has a different spice level, so find your perfect balance. Experimenting with Herbs Fresh herbs can boost flavor. Try adding chopped cilantro or parsley. These herbs add freshness and a pop of color. You could also sprinkle in some dill for a tangy twist. Best Practices for Rolling When you lay out your wrap, spread the yogurt sauce first. This keeps the wrap moist. Add your chickpeas and veggies on top. Fold the sides inward, then roll tightly from the bottom. This helps keep everything inside. Avoiding Spills To avoid spills, don’t overfill your wraps. A little goes a long way. Keep your filling toward the center. This way, you can roll without mess. If you do spill, just use a napkin. Enjoy every bite! {{image_2}} Using Black Beans You can swap chickpeas for black beans. Black beans add a rich flavor. They also provide protein and fiber. Just rinse and mash them like you would with chickpeas. Mix in the same hot sauce and spices. Tofu Option Tofu is another great choice. Use firm tofu for the best texture. Cut it into small cubes and sauté it in olive oil. Add hot sauce, smoked paprika, and garlic powder. Cook until crispy and full of flavor. Avocado Dressing Try an avocado dressing for a creamy twist. Just blend ripe avocado with lemon juice, salt, and pepper. This dressing pairs well with the spicy filling. It adds a fresh taste and healthy fats. Hummus Layer Hummus can also work well in these wraps. Spread a layer of hummus on your wrap before adding the filling. This adds flavor and smoothness. Choose any hummus flavor to match your taste. Adding Roasted Vegetables Roasted vegetables can boost the flavor and nutrition. Try adding bell peppers, zucchini, or carrots. Roast them until tender and toss them in the wrap. This adds color and extra taste. Experimenting with Cheeses Cheese can enhance the wraps too. Crumbled feta or shredded cheddar cheese works well. Add it to the filling for a creamy touch. You can also try plant-based cheeses for a vegan option. To keep your Spicy Buffalo Chickpea Wraps fresh, store them in an airtight container. This helps prevent moisture loss. Place parchment paper between wraps to avoid sticking. They last up to three days in the fridge. If you want them to stay crisp, eat them within two days. You can freeze these wraps for later. Wrap each one in plastic wrap, then place them in a freezer bag. They keep well for about three months. When you're ready to eat, take a wrap out of the freezer. Let it thaw in the fridge overnight. For reheating, you can use a skillet or microwave. If using a skillet, heat on low until warm. This keeps the wrap nice and crisp. If microwaving, heat it for about one minute. Check if it's warmed all the way through. You can prep these wraps ahead of time. Cook the chickpea mixture and make the yogurt sauce in advance. Store them in separate containers. This way, you can assemble the wraps quickly when you’re ready to eat. You can also chop the veggies the day before. Keeping them in the fridge makes it easy to grab and go. This is perfect for busy days or meal prep sessions. Yes, you can easily make these wraps gluten-free. Choose gluten-free wraps made from rice or corn. Many stores offer these options. You can also use lettuce leaves as a wrap. They add a nice crunch and are low in carbs. The wraps can be as spicy as you want. Start with three tablespoons of hot sauce for a kick. If you like it milder, use less sauce. You can also mix in some yogurt to calm the heat. Experiment to find your perfect level of spice. These wraps pair well with many sides. Here are some ideas: - Side Dish Suggestions: - Fresh veggie sticks like carrots and bell peppers - A light salad with a citrus dressing - Crispy baked sweet potato fries - Meal Pairing Ideas: - Serve with a bowl of soup, like tomato or butternut squash - Pair with a refreshing smoothie for a light meal - Enjoy alongside some crunchy tortilla chips and salsa These wraps are tasty and easy to make. We covered key ingredients like chickpeas, spices, and wraps. I shared tips for cooking, flavoring, and assembling them. You can try different proteins and sauces too. Don’t forget to store your wraps correctly and prep ahead for quick meals. With these ideas, you can create a delicious treat that fits your taste. Enjoy making and eating your Spicy Buffalo Chickpea Wraps!

Spicy Buffalo Chickpea Wraps

Elevate your lunch game with these Spicy Buffalo Chickpea Wraps! Packed with flavor and nutritious ingredients, this quick recipe brings together chickpeas, hot sauce, and a zesty yogurt dressing for a deliciously satisfying meal. Perfect for meal prep or a fun dinner, these wraps are easy to make and bursting with taste. Click through to discover the full recipe and bring some spice to your table today!
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Ingredients
  

1 can chickpeas, drained and rinsed

3 tablespoons hot sauce (adjust to taste)

1 tablespoon olive oil

1 teaspoon smoked paprika

1 teaspoon garlic powder

Salt and pepper to taste

4 whole wheat or spinach wraps

1 cup shredded lettuce

1 cup diced celery

½ cup Greek yogurt or plant-based yogurt

1 tablespoon lemon juice

Optional: sliced avocado for topping

Instructions
 

In a medium bowl, mash the chickpeas with a fork or potato masher until slightly chunky but still holding shape.

    Add the hot sauce, olive oil, smoked paprika, garlic powder, salt, and pepper to the mashed chickpeas. Mix well until the chickpeas are fully coated in the spicy mixture.

      Heat a non-stick skillet over medium heat. Add the chickpea mixture and cook for about 5-7 minutes, stirring occasionally until heated through and slightly crispy.

        While the chickpeas are cooking, prepare the yogurt sauce by mixing Greek yogurt with lemon juice, salt, and pepper in a separate bowl. This will be your creamy dressing.

          To assemble the wraps, lay out each wrap on a flat surface. Spread a generous spoonful of the yogurt sauce in the center of each wrap.

            Layer the shredded lettuce, cooked chickpeas, and diced celery evenly across the wraps. Add avocado slices if desired.

              Fold the sides of each wrap inward and then roll from the bottom up to enclose the filling tightly.

                Slice each wrap in half diagonally and serve with additional hot sauce or yogurt on the side for dipping.

                  Prep Time: 15 minutes | Total Time: 25 minutes | Servings: 4