High Protein Mung Bean Crackers

Name: High Protein Mung Bean Crackers
Prep time: 45 min
Cook time: 25 min
Yield: 20
Cuisine: Indian
Ingredients: 1 cup Whole Mung Beans; 3 tbsp Hemp Hearts; 3 tbsp Golden Ground Flax; 6 tbsp Hot Water; 5 tbsp Chickpea Flour; 1/2 cup + 2 tablespoons hot/warm Water; 1/2 tsp Sea Salt; 1/2 tsp Garlic Powder; 1/2 tsp Onion Powder; 1 tsp Oregano; 1/2 tsp crushed black pepper; 1 tsp Olive oil

▶

⏱️ Prep: 45m

🔥 Cook: 25m

🎬 Video: 3m 2s

👥 Servings: 20

These Grain-Free Mung Bean Power Crackers are a high-protein snack that satisfies crunchy cravings without the bloat. They are an ultimate weight loss recipe for anyone on a plant-based journey. Packed with prebiotic fiber from hemp and flax seeds, this oil-free and gluten-free snack is specifically designed for a sensitive stomach and gastritis-friendly diets. Hemp hearts and flax seeds are powerful prebiotics, fueling good gut bacteria and creating short-chain fatty acids that support a healthy metabolic rate. Dry roasting the soaked beans is the secret to easier digestion; it breaks down complex starches, making them nutty and incredibly gentle on the stomach. High fiber and protein mean no insulin spikes, keeping energy steady and hunger satisfied.

Instructions

Soak 1 cup whole mung beans for 4–6 hours (or overnight). Rinse thoroughly to remove dirt and anti-nutrients.
Strain the beans and dry roast them in a pan until all moisture is absorbed and they become fragrant and nutty.
Coarsely grind the roasted beans into a coarse powder.
In a bowl, mix the hemp hearts, golden flax, and 6 tbsp water. Set aside for 3–4 minutes to thicken.
Add the dry-roasted mung bean powder to the wet mixture along with the garlic powder, onion powder, salt, crushed oregano and crushed black pepper.
Add the 5-6 tbsp of chickpea flour and the water (add in batches) and knead into a firm dough.
Preheat to 325°F (160°C).
Roll the dough very thin between two sheets of parchment paper. Cut into desired shapes.
Bake for 25–30 minutes. Pro Tip: Flip the crackers halfway through for the most even baking and signature "Quick Fix" crunch. Or broil at 325°F (160°C) for 2 minutes watching closely, so they don't get brown.
Cool: Let cool completely before storing in an airtight container for up to 14 days.

💡 Chef’s Notes

Yields: 100 crackers with 100g of total protein (1g per cracker!).
Storage: Stays crunchy in an airtight container for 10–14 days.
Prep Hack: This dough is freezer-friendly! Bake half now and freeze the rest for a fresh batch later.
Soaking Time: 4-6 Hours (or Overnight)
Texture Tip: If you prefer a smoother, more uniform cracker, you can blend the dry-roasted mung beans with the water in a grinder before adding your spices and chickpea flour. This creates a silkier dough for a “Smooth Snap,” while the coarse grind gives you that classic “Rustic Crunch.” Both ways deliver the same high-protein, oil-free benefits!