Flourless Mung Bean & Oat Crackers

Name: Flourless Mung Bean & Oat Crackers
Prep time: 20 min
Cook time: 30 min
Yield: 15
Cuisine: Indian
Ingredients: 1 cup split mung beans; 4 tbsp rolled oats; 1 carrot; 3 tbsp sunflower seeds; 3 tbsp hemp hearts; 2 tbsp sesame seeds; 1/4 cup cheese; 1/2 tsp salt; 1/2 tsp black pepper; 1 tsp oregano / Italian seasoning; 1/2 tsp garlic powder; 1/2 tsp onion powder; a few drops olive oil

⏱️ Prep: 20m

🔥 Cook: 30m

👥 Servings: 15

A flourless, high-protein, crunchy snack made with real whole ingredients. These crackers are crafted from soaked split mung beans, rolled oats, grated carrots, and a blend of seeds and savory spices. They are oil-free in the dough and can be rolled thin for maximum crispness, offering a satisfying and nutritious alternative to traditional crackers.

Instructions

Soak the split mung beans for 3–4 hours or overnight. Wash the soaked mung beans thoroughly in cold water and drain them completely in a strainer. Transfer the drained mung beans directly into your blender or food processor. Do not add any water or oil. Blend continuously until it transforms into a completely smooth, thick, and clean paste.
Transfer the smooth mung bean paste into a mixing bowl. Add the finely grated carrots, finely chopped sunflower seeds, roasted sesame seeds, and the entire savory spice blend (salt, pepper, oregano, garlic powder, and onion powder). Mix everything together thoroughly until the spices and seeds are evenly distributed.
Add the rolled oats and the cheese into the bowl. Use your hands to gently mix and press everything together until a soft dough forms. No heavy kneading is required—just bring the ingredients together into a cohesive ball. Do not panic if the dough feels quite soft; it is meant to be soft and will firm up beautifully while baking.
Drizzle a few drops of olive oil onto a large sheet of parchment paper and spread it thin. Divide your dough into two batches for easier handling. Place the first batch on the parchment paper, place another sheet of parchment paper on top, and roll the dough out as thin as possible for the maximum crunch. Remove the top sheet of parchment and use a pizza cutter or a sharp knife to slice the dough into your desired cracker sizes. Repeat with the second batch. This should yield around 80 to 90 crackers in total depending on your cut size.
Preheat your oven to 350°F (180°C). Slide your parchment paper sheets with the cut crackers onto baking trays. Bake for 25 to 30 minutes until the edges are golden brown. If using a traditional oven with active top and bottom heating rods, keep the temperature at 350°F (180°C) but start checking closely after 10 to 15 minutes to prevent over-browning.
For an extra shattering crunch, turn the oven down to 325°F (160°C) and switch it to a quick broil for 2 to 3 minutes right at the end. Watch them very closely during this step to prevent burning! Let them cool completely on the tray, where they will continue to crisp up, before storing them in a glass jar.

💡 Chef’s Notes

The dough will feel soft, which is normal; it firms up after baking. You can freeze it for an hour or so to firm it up if desired. No water or oil is needed in the dough itself, but you can lightly grease parchment paper or add a few drops of olive oil for extra flavor and crispness. Rolled oats are optional; they help with binding but are not strictly required. For an extra crunchy texture, roll the dough thinner and bake slightly longer. If you want easier handling or a variation, you can substitute with almond flour (adds nuttiness), chickpea flour (improves structure), any gluten-free flour (helps bind and roll), oat flour (softer texture), or simply extra oats. The recipe also works without any added flour, resulting in a nutty, crisp cracker that is a bit more delicate to shape. Store the crackers in an airtight jar once they are fully cooled; they will stay crisp for 7-8 days at room temperature. In humid weather, if they lose their crunch, reheat them in the oven or air fryer for 3–5 minutes to restore crispness. Do not store them while warm, as they will soften. Always preheat your oven fully before baking. Roll the dough evenly thin for uniform crispness. If the edges brown faster, rotate the baking tray halfway through. Broiling is optional but provides an extra crunch. Letting the crackers cool completely before storing is key for achieving and maintaining a crisp texture.