These vegan chickpea buffalo wings are a delicious and healthy plant-based alternative to traditional buffalo wings. Made using minimal ingredients, they offer the same crispy texture and flavorful zing without the meat. The recipe is simple, utilizing chickpeas, vegan buffalo sauce, rice paper, and chives. These wings are perfect for anyone looking to enjoy the flavors of buffalo wings in a more sustainable and plant-based way.

Full Recipe: 

Ingredients

• 1 (15 oz) can chickpeas, rinsed and slightly mashed with a fork

• 1/4 cup vegan buffalo sauce

• 1 tbsp chives, minced

• 1 package rice paper

Directions

1. Drain and rinse the chickpeas, then dry them with a paper towel or kitchen cloth.

2. Place the chickpeas in a medium-sized bowl and mash about 3/4 of them with the back of a fork.

3. Add in the vegan buffalo sauce and minced chives. Mix well to combine.

4. Heat the mixture in a sauté pan on medium heat for about 10-15 minutes, then allow it to cool for 10 minutes.

5. Cut the rice paper in half. Soak each piece in a dish of water for about 5 seconds, then place it onto a plate or cutting board.

6. Add 2-3 tablespoons of the chickpea mixture to each rice paper and shape it into a long rectangle or drumstick shape.

7. Fold in the sides of the rice paper to wrap the “wing,” then double wrap it with another half-piece of rice paper. Repeat until all the filling is used up (about 8-10 wings).

8. Brush extra buffalo sauce onto each side of the rice paper-wrapped wings.

9. Place the wings in an air fryer and cook at 400°F for 7 minutes. Flip them and cook for another 4-5 minutes.

10. Once done, remove the wings from the air fryer and coat with additional buffalo sauce for extra flavor.

11. Serve with vegan ranch dressing and top with more chives. Enjoy!

Nutritional Facts (per serving, approx. 2-3 wings)

• Calories: 130-150 kcal

• Protein: 6-8 g

• Carbohydrates: 20-22 g

  • Fiber: 4-5 g

  • Sugar: 2-3 g

• Fat: 3-5 g

  • Saturated Fat: 0.5-1 g

• Sodium: 250-300 mg

• Cholesterol: 0 mg

• Potassium: 250-300 mg

• Vitamin A: 2-4% of the Daily Value (DV)

• Vitamin C: 10-15% of the DV

• Calcium: 2-4% of the DV

• Iron: 8-10% of the DV

What Makes Vegan Chickpea Buffalo Wings Unique

Traditional buffalo wings are usually made by deep frying chicken wings and coating them in a tangy, spicy buffalo sauce. However, for individuals who follow a vegan or plant-based diet, this classic dish is off-limits. Vegan chickpea buffalo wings, on the other hand, provide a plant-based solution that retains the same crispy texture and zesty flavors. Chickpeas, the main ingredient in this recipe, serve as an excellent base because of their versatility and ability to absorb flavors well.

Rice paper is the secret ingredient that helps recreate the crispy outer texture of buffalo wings. When soaked in water and then wrapped around the seasoned chickpea mixture, the rice paper crisps up beautifully in an air fryer or oven. This creates a satisfying crunch without the need for deep-frying, making it a healthier alternative to traditional wings.

Vegan buffalo sauce ensures that the spicy, tangy essence of classic buffalo wings remains intact while making sure no animal products are involved. Combined with minced chives for a touch of freshness, these wings are a mouthwatering treat that is both delicious and nutritious.

Health Benefits of Chickpeas

Chickpeas, also known as garbanzo beans, are an incredibly nutritious legume that forms the foundation of these vegan buffalo wings. They are high in protein, fiber, and essential vitamins and minerals. Chickpeas are a great source of plant-based protein, making them an excellent substitute for meat in vegan and vegetarian recipes.

In addition to their protein content, chickpeas are rich in fiber, which aids digestion and helps maintain a healthy gut. Fiber also helps regulate blood sugar levels and promotes heart health by lowering cholesterol. Furthermore, chickpeas are packed with vitamins such as folate, vitamin B6, and minerals like iron, magnesium, and potassium, making them a well-rounded addition to any plant-based diet.

By incorporating chickpeas into the buffalo wings recipe, you not only enjoy a tasty snack but also benefit from these nutritional advantages. This makes these wings a satisfying option for anyone looking to improve their diet without sacrificing flavor.

Rice Paper: A Healthier Alternative to Traditional Wing Coatings

Rice paper is the star of this recipe’s crispy coating. In traditional buffalo wings, the meat is often battered or breaded, and then deep-fried. This method can lead to an excess of unhealthy fats and calories. Rice paper, however, is light and provides a crunchy texture without the need for deep-frying. When wrapped around the seasoned chickpea filling, rice paper crisps up beautifully in the air fryer or oven, giving you that familiar crunch you would expect from traditional buffalo wings, but in a much healthier form.

Another benefit of rice paper is that it is naturally gluten-free, making it an excellent choice for individuals with gluten sensitivities or those who follow a gluten-free diet. It also has fewer calories compared to traditional breading and doesn’t require any added oils or fats, making it a guilt-free option for enjoying crispy, delicious wings.

Flavor Profile: Spicy, Tangy, and Savory

The flavor of these vegan buffalo wings is undeniably bold and satisfying. The vegan buffalo sauce is the key component in replicating the iconic buffalo wing taste. It typically consists of a blend of hot sauce, vinegar, and plant-based butter, delivering the perfect combination of heat and tanginess. The buffalo sauce brings a fiery kick that is balanced with a slight buttery richness, which enhances the overall flavor of the dish.

Minced chives add a fresh, onion-like flavor that complements the spicy buffalo sauce and provides an aromatic layer to the wings. Chives also bring a pop of color to the dish, making it more visually appealing. The combination of spicy, tangy, and savory flavors creates a well-rounded taste that will satisfy any craving for buffalo wings.

What sets these chickpea buffalo wings apart is the texture of the chickpeas themselves. After being lightly mashed, the chickpeas have a soft yet slightly firm consistency that mimics the texture of meat. The chickpeas absorb the buffalo sauce and chives, creating a flavorful filling that is both satisfying and hearty.

Cooking Method: Air Frying for a Crispy Finish

One of the best parts of this recipe is the cooking method. Rather than deep-frying, which can add unnecessary calories and unhealthy fats, these vegan buffalo wings are made using an air fryer. Air frying is a much healthier cooking technique that uses hot air circulation to crisp up food with little to no oil. This helps to retain the crispy texture of traditional buffalo wings while reducing the fat content, making it a guilt-free option.

The air fryer cooks the rice paper to a golden brown, ensuring a crunchy and crispy coating without the need for frying. This method results in a lighter and healthier version of buffalo wings that doesn’t compromise on taste or texture. If you don’t have an air fryer, these wings can also be baked in the oven, though the air fryer provides a quicker and more consistent result.

Versatility: Perfect for Any Occasion

Vegan chickpea buffalo wings are incredibly versatile and can be enjoyed in a variety of settings. Whether you are hosting a party, watching the big game, or just craving a flavorful snack, these wings are sure to be a hit. They are easy to make in large batches, making them an excellent choice for gatherings and potlucks.

These wings can be served as a stand-alone dish or as part of a larger spread of appetizers. Pair them with a creamy vegan ranch dressing for dipping, and perhaps some fresh celery and carrot sticks for added crunch. The combination of spicy wings with a cooling dipping sauce creates the perfect balance of flavors.

If you want to make the recipe your own, there are plenty of ways to customize the wings. For example, you can experiment with different hot sauces to adjust the spice level, or add additional seasonings like garlic powder or smoked paprika for extra flavor. The base recipe can also be adapted by adding other vegetables or ingredients into the chickpea filling, such as finely diced bell peppers or spinach, to enhance the nutritional value and taste.

Conclusion

Vegan chickpea buffalo wings are a fantastic alternative to traditional buffalo wings, offering the same satisfying crunch and bold flavors without the need for meat or deep frying. The chickpeas provide a nutritious base that is high in protein and fiber, while the rice paper delivers a crispy texture without the added fat of traditional breading. The spicy and tangy buffalo sauce, combined with the freshness of chives, creates a mouthwatering flavor profile that will leave you craving more.

This recipe is not only perfect for vegans and vegetarians but also for anyone looking for a healthier and more sustainable option for enjoying buffalo wings. Whether you are serving them at a party, enjoying them as a snack, or simply looking for a satisfying meal, these vegan chickpea buffalo wings are sure to impress. So next time you’re craving something spicy and savory, give this plant-based alternative a try—you won’t be disappointed!