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Lean Lunches

Spicy Buffalo Chickpea Wraps

30-minute Buffalo Chickpea Wraps requiring only 10 ingredients! Spicy chickpeas, crunchy vegetables, and a creamy hummus dressing.

SHOP INGREDIENTS

Buffalo Chickpea Wraps

  • Prep Time:
  • 20 minutes
  • Cook Time:
  • 10 minutes
  • Total Time:
  • 30 minutes
  • Yields:
  • 4 wraps

Ingredients

Dressing + Salad

  • 1/3 hummus (homemade or store-bought)
  • 1 1/2 – 2 Tbsp maple syrup (plus more to taste)
  • 1 small lemon, juiced
  • 1-2 Tbsp hot water (to thin)
  • 1 head romaine lettuce (or sub 1 bundle of kale per 1 head of romaine//cleaned, large stems removed, roughly chopped)

Buffalo Chickpeas

  • 1 15 ounce can chickpeas (rinsed, drained and dried)
  • 1 Tbsp coconut oil (or sub olive oil)
  • 4 Tbsp hot sauce (divided)
  • 1/4 tsp garlic powder
  • 1 pinch sea salt

For Serving

  • 3-4 vegan-friendly flour tortillas, pita, or flatbread
  • 1/4 cup red onion, diced (optional)
  • 1/4 cup baby tomato, diced (optional)
  • 1/4 ripe avocado, thinly sliced (optional)

directions

  1. Make dressing by adding  hummus, maple syrup, and lemon juice to a mixing bowl and whisking to combine. Add hot water until thick but pourable.
  2. Taste and adjust flavour as needed, then add romaine lettuce or kale, and toss. Set aside. 
  3. To make chickpeas, add drained, dried chickpeas to a separate mixing bowl. Add coconut oil, 3 Tbsp hot sauce, garlic powder, and a pinch of salt – toss to combine/coat.
  4. Heat a metal or cast-iron skillet dried out, remove from heat and add remaining 1 Tbsp hot sauce. Stir to combine. Set aside.
  5. To assemble, top each wrap with a generous portion of the dressed romaine salad, and top with 1/4 cup buffalo chickpeas and a sprinkle of diced tomatoes, avocado, and onion.
  6. Serve immediately. Store leftovers separately in the refridgerator up to 3 days, though best when fresh. You can enjoy the buffalo chickpeas cold, room temperature or heated up.

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Dates

– High in Disease-Fighting Antioxidants, such as flavonoids, carotenoids, and phenolic acid, which all have anti-inflammatory properties.
 
– High in fiber, which benefits your digestive health and promotes regular bowel movements.
 
-Eating dates helps improve brain function by lowering inflammatory markers, such as interleukin.
 
– Dates have the potential to help with blood sugar regulation due to their low glycemic index, fiber and antioxidants.

Citrus Fruits

Sweet Potatoes

Parsnips

LEMONS & ORANGES

Citrus Fruits

– Rich in vitamin C which is needed to form and maintain healthy skin, bones, blood vessels and connective tissue.
 
-Plays an important role in supporting the immune system and also acts as an antioxidant that might help protect cells against the effects of free radicals and fight inflammation. 
 
-Full of soluble fiber that can help lower LDL cholesterol, consequently reducing cardiovascular disease. 
 
– Abundant in multiple other nutrients, including potassium, folate, calcium, thiamin, niacin, vitamin B6, magnesium, and copper.
 

Sweet Potatoes

Parsnips

Kale

Parsnips

– Are highly nutritious, and supply many antioxidants, which are health-promoting compounds that help prevent oxidative stress and decrease damage to your cells.
 
– Parsnips are a great source of both soluble and insoluble fiber. Fiber moves through your gastrointestinal tract undigested, helping to get things moving and optimizing digestive health.
 
– Low in calories yet rich in fiber, parsnips make an excellent addition to a healthy weight loss diet.

Kale

Garlic

Dates

Garlic

– Garlic is known to boost the function of the immune system and combat sickness, including the common cold.
– The active compounds in garlic reduces blood pressure.
– Contains antioxidants that may help prevent alzheimer’s disease and dementia because oxidative damage from free radicals contributes to the aging process.
– At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.

Dates

Citrus Fruits

Sweet Potatoes

Sweet Potatoes

– The fiber and antioidants in sweet potatoes are advantageous to gut health.
 
– Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers.
 
– They are incredibly rich in beta-carotene, the antioxidant responsible for the vegetables bright orange colour.
 
– Full of vitamin A which is critical to a healthy immune system.

Parsnips

Kale

Garlic

Kale

– Kale is loaded with powerful antioxidants like quercetin and kaempferol. Antioxidants are substances that help counteract oxidative damage by free radicals in the body. 
 
– Kale can help lower cholesterol, which may reduce the risk of heart disease.
 
– Kale is among the most nutrient-dense foods on the planet.
 
-Very high in beta-carotene, an antioxidant that the body can turn into vitamin A.
 
– A great plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.

Garlic

Dates

Citrus Fruits

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