Description
A vibrant and creamy Avocado Buffalo Chickpea Salad Wrap, combining the zesty heat of buffalo sauce with nutritious chickpeas and fresh vegetables, all wrapped in a soft tortilla. Perfect for a quick, flavorful, and healthy lunch or snack.
Ingredients
For the Salad:
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1 stalk celery, diced
- ½ cup shredded carrot (from 1 medium carrot)
- ¼ cup diced cilantro
- 2 tablespoons finely diced red onion
For the Dressing:
- ¼ cup plain yogurt
- 3-4 tablespoons buffalo sauce, depending on your spice level
For the Wraps:
- 3 (8-inch) tortillas of choice
- 1 avocado, sliced
- 2-3 cups fresh spinach
- Sliced red onion, as desired
Instructions
- Mash Chickpeas: Add rinsed and drained chickpeas to a large bowl and mash most of them using a masher or fork, leaving some texture.
- Add Vegetables: Mix in diced celery, shredded carrot, cilantro, and finely diced red onion thoroughly with the mashed chickpeas.
- Prepare Dressing: Stir together the plain yogurt and buffalo sauce until well combined, then add this dressing to the chickpea mixture. Mix everything until all ingredients are evenly coated. Taste and adjust seasoning with salt and pepper as needed.
- Assemble Wraps: Place one tortilla on a plate and spread one-third of the chickpea salad down the center. Layer with fresh spinach, a few avocado slices, and some sliced red onion.
- Wrap It Up: Fold the ends of the tortilla in and roll tightly like a burrito. Optionally, cut the wrap in half for easier eating and serve immediately.
- Storage: Store any leftover salad in an airtight container in the refrigerator for up to 5-7 days.
Notes
- Adjust the buffalo sauce quantity depending on your preferred spice level.
- For a dairy-free version, substitute plain yogurt with a plant-based alternative.
- Use gluten-free tortillas if necessary to accommodate dietary restrictions.
- This salad can double as a dip or topping for crackers if wraps are not desired.
- Ensure to drain and rinse chickpeas well to avoid excess moisture in the salad.
