Healthy Recipe: Spicy Buffalo Chickpea Wraps

ChickPeaWrap_Blog

Spicy Buffalo Chickpea Wraps

Recipe by Jackie Newgent, RDN, CDN | Photo by Erin Kunkel

Move over, wings! Bite into this spicy and satisfying veggie wrap, which cuts out the fried chicken in favor of chickpeas. Yep, chickpeas! You’ll fill whole-wheat tortillas with a well-dressed kale salad, juicy seasonal tomatoes, and crunchy red onions. The “hot” chickpeas provide pops of protein and fiber. Go ahead and sprinkle on as much hot sauce as you can handle! And if you want to up the flavor, add a few crumbles of blue cheese.

Traditional Worcestershire sauce contains anchovies, but you can find vegan versions—just check the labels.

Ingredients

¼ cup (2½ oz/75 g) tahini
Zest and juice of 1 small lemon
1 tablespoon coconut nectar or maple syrup
1 tablespoon cold water
¼ teaspoon Worcestershire sauce (see note)
3 large garlic cloves, minced
4 cups (4 oz/125 g) baby kale, packed
4 whole-grain flour tortillas (about 8 inches/20 cm each)
2 plum tomatoes, thinly sliced
½ small red onion, thinly sliced
2 tablespoons hot-pepper sauce, such as Frank’s Red Hot Sauce, plus more for serving
1 tablespoon extra-virgin olive oil
1 can (15 oz/155 g) unsalted chickpeas, rinsed and drained

Instructions

In a large bowl, add the tahini, lemon juice, coconut nectar, water, Worcestershire sauce, and 2 of the garlic cloves and whisk until thick and creamy. Add the kale and toss to coat. Top each tortilla with the kale salad. Sprinkle with the lemon zest. Top with the tomatoes and onion and set aside.

Heat a large skillet over medium-high heat. In a bowl, whisk together the hot-pepper sauce, olive oil, and remaining 1 garlic clove. Add the chickpeas and stir to coat. Add the chickpea mixture to the hot skillet and sauté until no excess liquid remains and the chickpeas are lightly browned, about 5 minutes.

Top each wrap with the buffalo chickpeas, fold, and serve, passing additional hot sauce on the side, if you like.

Makes 4 servings
Serving size: 1 wrap

Nutrition Facts (per serving)

Calories 372
Protein 14 g
Total fat 16 g
Saturated fat 2 g
Carbs 51 g
Fiber 11 g
Sugar 9 g
Sodium 253 mg

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