I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

Buffalo Chickpea Taquitos

Name: Buffalo Chickpea Taquitos
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: Yellow Onion; Garlic Cloves; Canned Chickpeas; Tomato Sauce; Buffalo Sauce; Unsweetened Almond Milk; Balsamic Vinegar; Garlic Powder; Onion Powder; Sea Salt; Black Pepper; Whole Wheat Tortillas; Cheddar Cheese

Recipe by Kelsey Russell-Murray

Ingredients

Time

30m

Serves

This buffalo chickpea taquito recipe is a great plant-based substitution for buffalo chicken fingers, with a lot less fat and a lot more fiber! You can easily adjust the spice level to make it a great option for the entire family. This buffalo chickpea filling is made from, you guessed it…chickpeas! The chickpeas are cooked with onion, tomato and buffalo hot sauce for flavour, and a dash of balsamic vinegar to add a touch of sweetness. The result is mouthwatering and versatile.

Vegetarian

Dinner

Ingredients

1/2

Yellow Onion

diced

Garlic Cloves

minced

540 ml

Canned Chickpeas

1/4 cup

Tomato Sauce

1/4 cup

Buffalo Sauce

2 Tbsp

Unsweetened Almond Milk

1 Tbsp

Balsamic Vinegar

2 tsp

Garlic Powder

2 tsp

Onion Powder

1/4 tsp

Sea Salt

1/4 tsp

Black Pepper

6 large

Whole Wheat Tortillas

1 cup

Cheddar Cheese

shredded

Instructions

Preheat the oven to 400-degrees fahrenheit.

Sauté the onion in 1 tbsp of oil in a large pan on medium high heat, until soft and translucent, about 5 minutes.

Add the garlic to the onions and sauté until fragrant, another 1-2 minutes.

Drain, thoroughly rinse and dry the chickpeas. Add the can of chickpeas, tomato sauce, buffalo sauce, balsamic vinegar, plant-based milk, garlic and onion powder and S&P to the onions and garlic and bring to a boil. Reduce heat and simmer for 5 minutes.

Once chickpeas are softened, roughly mash the entire mixture in the pan with a potato masher or fork. The mix should be chunky, not completely smooth.

Divide the buffalo chickpea mixture equally between the 6 large whole wheat tortillas and sprinkle with cheddar cheese. Roll the tortillas tightly. Brush the exterior of the tortilla with a small amount of oil. Place the tortillas on a lined baking tray. Cook for 15 minutes, until lightly browned.

Substitutions: Gluten-free? Substitute the whole wheat tortilla for a gluten-free or corn tortilla. Plant based? Substitute vegan cheese for the cheddar cheese. Not a fan of spice? Replace the buffalo hot sauce with tomato sauce. Like it extra spicy? Replace a ¼ cup of the tomato sauce with more buffalo hot sauce!