Vegan Chickpeas – Quinoa Crackers
One of the top 3 recipes you ask me for!🌾
The truth is, I love chickpeas! But my son wasn’t a fan at all. Until I discovered THESE crackers. Of course, he never knew what were the ingredients but still… he obviously got used to the taste and since then he adores boiled chickpeas. Just like that. 💜 💛
If you are in a similar situation or are just looking for a healthy snack, give this recipe a try! All ingredients provide nutrients and you will also love the taste of the crackers. Let’s start with the nutritional value of the two main foods here – chickpeas and quinoa.
First of all, chickpeas are high in protein! The healthy one which comes with so many other nutrients. Therefore chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and providing the body so long-lasting energy. Additionally, they are a rich source of fiber + essential vitamins and minerals. All these list chickpeas high in the scale of great meat replacement foods and a perfect source of real nutrients for vegetarians and vegans.
And that’s not all! Garbanzo beans (the other name of chickpeas) help to increase satiety, boost digestion and also keep blood sugar levels stable! Since diabetes is one of the top diseases affecting people of any age, it’s of great importance that we aim for foods that do not raise blood sugar after a meal. Moreover, this particular food we are talking about here is packed with:
| Nutrients | Amount in 1 cup of chickpeas (164 g) | Requirements per day |
| Energy (calories) | 267 | 1,800–3,200 |
| Protein (g) | 14.4 | 46–56 |
| Fat (g) | 4.2 | 20–35% of daily calories should be fat |
| Carbohydrates (g) | 44.7, including 7.8 g of sugar | 130 |
| Fiber (g) | 12.5 | 22.4–33.6 |
| Calcium (mg) | 80.4 | 1,000–1,300 |
| Iron (mg) | 4.7 | 8–18 |
| Magnesium (mg) | 78.7 | 310–420 |
| Phosphorus (mg) | 274 | 700–1,250 |
| Potassium (mg) | 474 | 4,700 |
| Zinc (mg) | 2.5 | 8–11 |
| Copper (mcg) | 0.6 | 890–900 |
| Selenium (mcg) | 6.1 | 55 |
| Vitamin C (mg) | 2.1 | 75–90 |
| Folate (mcg) | 280 | 400 |
| Choline (mg) | 69.7 | 425–550 |
| Beta carotene (mcg) | 26.2 | 700–900 |
| Vitamin E (mg) | 0.6 | 15 |
| Vitamin K (mcg) | 6.6 | 75–120 |
**Table source – MedicalNewsToday
The fiber, potassium, B vitamins, magnesium, selenium, and iron in chickpeas support heart health. Fiber helps decrease the risk of heart disease by lowering cholesterol levels in the blood. Plus, chickpeas contain no cholesterol. The iron and calcium in the chickpeas contribute to healthy and strong bones. Did you notice the amount of calcium in just 1 cup of chickpeas?
It’s a real superfood!
Well, we covered the garbanzo beans, now let’s dig deeper into the newly-discovered fashion whole grain – quinoa! The first time I ever tried these tiny balls, was in a tomato-basil salad. With the proper dressing, it tastes delicious. Most commonly you will find white quinoa, but in the grocery stores are available also red and black quinoa.
Quinoa is a complete protein. One cup of it provides 8.14g of plant-based protein. That makes it essential for everyone who wants to build a strong and healthy body. It is cooked very easily, can be used in varieties of recipes and is packed with important nutrients. For example:
| Nutrient | Percentage of the daily requirement for adults |
| Magnesium | At least 28.10%, depending on sex and age |
| Manganese | 27.43% for males, and 25.05% for females |
| Folate | 19.43% |
| Phosphorus | 40.14% |
| Copper | 39.44% |
| Iron | 34.5% for males, and 15.33% for females |
| Zinc | 18.36% for males, and 25.25% for females |
| Potassium | 6.77% |
| Vitamin B-1 | 16.5% |
| Riboflavin | 18.55% for males, and 10% for females |
| Vitamin B-6 | Around 17.54%, depending on age |
**Table source – MedicalNewsToday
That’s another superfood!
Let’s check the ingredients for these crackers:
Again, I experiment with the proportions. Feel free to amend according to your taste.
Vegan Chickpea – Quinoa Crackers
Ingredients
- 200 g chickpea flour
- 100 g quinoa flour
- 1 tsp pink Himalayan salt
- 1 tbsp raw unpeeled sesame seeds
- 1 tbsp poppy seeds
- 2 tbsp coconut butter for cooking or olive oil
- 50-100 ml water to mix
Instructions
- I like to make my own chickpea and quinoa flour. You need a food processor to add chickpeas and quinoa, then blend and use a strainer to remove any hard or big parts. Add all the ingredients into a bowl and mix with a spoon. The consistency should be like dough.Cover with kitchen foil and keep in the fridge for an hour or two. Place the dough on baking paper and roll it out. Use different cookie cutters to form the crackers, then place them on another sheet of baking paper, straight on the oven’s grill. Bake at 150°C-160°C until ready. Flip them if needed to bake evenly.
So delicious!
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