Mung Bean & Chickpea Flour High Protein Crackers

Name: Mung Bean & Chickpea Flour High Protein Crackers
Prep time: 45 min
Cook time: 30 min
Yield: 20 (5 crackers per serving)
Cuisine: Indian
Ingredients: 1 cup Whole Mung Beans (soaked, dry roasted, and coarsely ground); 3 tbsp Hemp Hearts; 3 tbsp Golden Ground Flax; 6 tbsp Hot Water (for the flax base); 5 tbsp Chickpea Flour (Besan); 1/2 cup + 2 tablespoons hot/warm Water (for the dough); 1/2 tsp Sea Salt (or to taste); 1/2 tsp Garlic Powder; 1/2 tsp Onion Powder; 1 tsp Oregano (crushed while adding); 1/2 tsp crushed black pepper; 1 tsp Olive oil (only for brushing parchment, optional)

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⏱️ Prep: 45m

🔥 Cook: 30m

🎬 Video: 31s

👥 Servings: 20 (5 crackers per serving)

Looking for a high-protein snack that satisfies your crunchy cravings without the bloat? These Grain-Free Mung Bean Power Crackers are the 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. By dry roasting the soaked mung beans, we pre-digest the starches, ensuring a high-fiber snack that supports a healthy metabolism and stable blood sugar levels.

The Science: Why These Work for Your Body
Prebiotic Fuel: Hemp hearts and flax seeds are powerful prebiotics. They fuel your good gut bacteria and create short-chain fatty acids that support a healthy metabolic rate.
Easier Digestion: Dry roasting the soaked beans is the secret; it breaks down complex starches, making them nutty and incredibly gentle on the stomach.
No Energy Crashes: High fiber and protein mean no insulin spikes, keeping your energy steady and your 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 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 2-3 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

Bindu’s Pro-Tips
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.

Texture Tip: If you prefer a smoother, more uniform cracker (similar to my Quinoa Crackers recipe), 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!

Calories	78 kcal
Protein	5g
Carbs	10g
Fat	2.5g
Fiber	3.5g
Sugar	0.5g

Instructions

💡 Chef’s Notes

Video Tutorial

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Ingredients

Instructions