Buffalo chickpea wraps
Smashed chickpeas in tangy hot sauce and creamy hummus, rolled up with crunchy celery, carrots and romaine, a vegan wrap with a real buffalo kick.
- 15 min total
- 15 min hands-on
- Anyone can make this
- Serves 4
- About $1.95 a serving
- 450 calories
- Good the next day
- Vegan
- Dairy-free
Dolly says: It’s ready in 15 minutes, start to finish.
Ingredients
For 4 servings.
- 2 cans chickpeas, drained and rinsed
- 3 tbsp hot sauce
- ¾ cup hummus, divided
- 2 stalks celery, finely chopped
- ½ cup shredded carrots
- 4 whole wheat tortillas
- 2 cups romaine lettuce, chopped
From your pantry
- ¼ tsp garlic powder
Each serving has about 450 calories, 21 g protein, 64 g carbs and 12 g fat, and costs about $1.95 at typical US grocery prices. Both are estimates from what the recipe uses.
Missing something?
- No hot sauce? Sriracha works.
- No shredded carrots? Carrots work.
- No romaine lettuce? Green leaf lettuce or iceberg lettuce or butter lettuce works.
Steps
Tap an underlined word for a quick explanation.
Mash the chickpeas in a bowl with a fork until most are broken, leaving a few whole.
in the hot sauce, ¼ cup hummus and the garlic powder.
Stir. Stirring means moving food around with a spoon or spatula so it cooks evenly and doesn’t stick. Unless the recipe says constantly, every so often is plenty, and it gives food time to brown.
How you’ll know: When you drag the spoon across the bottom, nothing is sticking or scorching.
Dolly’s tip: Start with 2 tablespoons of hot sauce if you’re nervous about heat, then taste and add more.the celery and it in with the carrots.
Finely chop. Finely chopping means cutting food into small pieces, a little bigger than minced, about the size of a lentil. Small pieces spread their flavor through the dish and cook quickly.
How you’ll know: Nothing is bigger than a lentil, and the pile looks like confetti rather than paste.
Stir. Stirring means moving food around with a spoon or spatula so it cooks evenly and doesn’t stick. Unless the recipe says constantly, every so often is plenty, and it gives food time to brown.
How you’ll know: When you drag the spoon across the bottom, nothing is sticking or scorching.
Spread each tortilla with the rest of the hummus, leaving an inch bare around the edge.
Cover the hummus with romaine, then spoon the chickpeas down the middle.
Dolly’s tip: The lettuce sits between the wet filling and the tortilla, which keeps it from going soggy.Fold in the sides, roll it up tightly from the bottom, and wrap it in foil.
Dolly’s tip: A rolled wrap keeps overnight. The filling keeps 4 days in a container, so roll one each evening.
Plan this in Dollop, and get the grocery list
Dollop plans your lunches along with the week’s dinners, puts what you need on the same grocery list, and walks you through each step.
