Description
A quick, no-cook weeknight meal featuring mashed chickpeas mixed with buffalo sauce, ranch seasoning, and crunchy vegetables, wrapped in warm tortillas. Perfect for lunchboxes and meal prep.
Ingredients
Scale
- 2 cans (15 oz each) chickpeas, drained, rinsed, and patted dry
- 1/2 cup buffalo sauce (e.g., Frank’s RedHot)
- 1/4 cup mayonnaise or Greek yogurt
- 2 stalks celery, finely diced
- 1 medium carrot, finely diced or grated
- 3–4 green onions, sliced thin
- 1 teaspoon dried ranch seasoning
- 8 large flour tortillas (10-inch)
- Optional: 1/4 cup blue cheese crumbles
- Optional: 1/2 cup shredded cheddar cheese
- Optional: 1/4 cup chopped cilantro
Instructions
- Drain and rinse the chickpeas thoroughly. Pat them dry with a towel and let them air dry for 5-10 minutes to remove excess moisture.
- Place the dried chickpeas in a large mixing bowl. Mash them with a fork or potato masher until mostly broken down but still retaining some chunks (about 70% mashed, 30% chunky).
- Add the buffalo sauce, mayonnaise (or Greek yogurt), ranch seasoning, and a pinch of black pepper to the mashed chickpeas. Mix until well combined into a thick paste.
- Fold in the finely diced celery, carrots, and green onions. If using cheese, fold it in now. Adjust consistency with a splash of water or more mayo if needed.
- Warm the tortillas in the microwave for 10-15 seconds or in a dry skillet for 30 seconds per side to make them pliable.
- Spoon about 1/2 cup of the chickpea mixture onto the center of each warm tortilla, leaving a 2-inch border. Fold the bottom up, fold in the sides, and roll tightly.
- Wrap each assembled wrap tightly in parchment paper or wax paper. Store in an airtight container in the refrigerator for up to 4 days.
Notes
Patting the chickpeas dry is crucial to prevent soggy wraps. Use parchment paper instead of plastic wrap to allow the wraps to breathe and stay crisp. The filling can be made up to 2 days ahead. Do not freeze the assembled wraps as the tortillas will become mushy.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Category: Lunch
- Cuisine: American
Nutrition
- Serving Size: 1 wrap
- Calories: 280
- Sugar: 4
- Sodium: 450
- Fat: 10
- Saturated Fat: 1.5
- Carbohydrates: 38
- Fiber: 6
- Protein: 10
Keywords: buffalo chickpea wraps, lunchbox ideas, meal prep, vegetarian lunch, quick weeknight dinner, chickpea salad wrap, vegan lunch