Avocado Buffalo Chickpea Salad Wraps
User Reviews
5
Avocado Buffalo Chickpea Salad Wraps
Description
This recipe mixes lightly mashed chickpeas with crunchy vegetables and fresh cilantro, then tosses them with a buffalo sauce blended into plain yogurt. The buffalo sauce provides a tangy heat that is balanced by creamy yogurt, making the filling flavorful and moist. The wraps feature 8-inch tortillas filled with the chickpea salad, leafy spinach, sliced avocado, and red onion slices to add layers of freshness and creaminess.
The salad’s texture ranges from creamy mashed chickpeas to crunchy vegetables, while the buffalo sauce gives a spicy kick that rounds out flavors. The avocado slices add rich, buttery notes, and fresh spinach offers crispness and mild bitterness.
These wraps make a satisfying meal or snack that can hold well in the refrigerator for several days. The level of heat can be adjusted by varying the buffalo sauce used, and gluten-free wraps can be substituted to suit dietary needs.
The recipe can be customized with additional spices or ingredients as desired. Assemble wraps just before eating to maintain freshness and texture.
Ingredients
- FOR THE SALAD:
- 1 chickpeas 15 ounce can, rinsed and drained
- 1 celery stalk, diced
- ½ cup carrot shredded, from 1 medium carrot
- ¼ cup cilantro diced
- 2 tablespoons red onion finely diced
- For the dressing:
- ¼ cup PLAIN yogurt Siggi’s brand
- 3-4 tablespoons buffalo sauce spice level adjustable
- For the wraps:
- 3 tortillas 8-inch, any choice
- 1 avocado sliced
- 2-3 cups spinach fresh
- red onion sliced
Instructions
- Add rinsed and drained chickpeas to a large bowl and use a masher or fork to mash most of the chickpeas. Add in diced celery, shredded carrot, cilantro and red onion.
- Next add in the yogurt and buffalo sauce and stir to combine and coat all the ingredients.Taste and adjust as necessary. You may want to add salt and/or pepper.
- To make the wraps: add a tortilla to a plate and top with 1/3rd of the chickpea salad. Top each with spinach, a few avocado slices and a few red onion slices. Wrap up like a burrito, folding ends in as you go, then cut the wrap in half if desired and enjoy! Salad will stay fresh for 5-7 days in the fridge.
Notes
- Adjust heat by using mild or spicy buffalo sauce depending on preference.
- Substitute gluten-free or grain-free tortillas for gluten-free wraps.
- The chickpea salad will keep fresh in the refrigerator for 5-7 days.
- See full recipe for additional customization ideas.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3servings
Amount Per Serving
Calories 375 kcal
% Daily Value*
| Serving | 1wrap (on an 8-inch tortilla) | |
| Calories | 375cal | 19% |
| Carbohydrates | 56.1g | 19% |
| Protein | 13g | 26% |
| Fat | 12.8g | 20% |
| Saturated Fat | 2.1g | 11% |
| Fiber | 14g | 56% |
| Sugar | 3.1g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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