The gluten-free crackers made with homemade legume flour are protein-rich and thus suitable even for athletes. In this version, I used pea flour, but it’s also great with chickpea or lentil flour. My husband loves these green crackers and finishes them quickly, so grandma Benedetta often makes them for him. Also, try the seed crackers.
RECIPE for all seasons, GLUTEN-free, lactose-free, egg-free, and yeast-free, suitable for intolerants, celiacs, and vegans.
- Difficulty: Medium
- Cost: Affordable
- Preparation time: 13 Minutes
- Portions: one tray of crackers
- Cooking methods: Electric oven
- Cuisine: Wellness
- Seasonality: All seasons
- Energy 356.13 (Kcal)
- Carbohydrates 57.28 (g) of which sugars 2.19 (g)
- Proteins 17.45 (g)
- Fat 7.87 (g) of which saturated 1.00 (g)of which unsaturated 0.00 (g)
- Fibers 16.50 (g)
- Sodium 392.28 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Gluten-Free Legume Crackers
for an even lighter version, use less oil and more water
- 1 cup g pea flour (or chickpea, bean, fava bean, lentil, lupin)
- 1/3 cup g rice flour
- to taste fine salt (sometimes I substitute it with powdered herb)
- 1 tbsp g extra virgin olive oil (or rice or seed oil)
- 1/4 cup g water (or as needed to achieve the right consistency)
For a more intense flavor, add with the salt (or in substitution) a minimal amount of spice mix or a single ground spice of your choice among: anise, cinnamon, coriander, cumin, turmeric, curry, galangal, nutmeg, paprika, pepper, chili, allspice, ginger. Or some dried herbs crushed with a mortar: garlic, onion, rosemary, sage, celery.
Tools
- 1 Rolling pin
- 1 Rolling cutter pastry cutter
Gluten-Free Legume Crackers
In a bowl, pour the flours (legume, rice, and the chosen salt and/or powdered flavor), then add the oil and only part of the water.
Initially mix everything with a fork, then gradually add the remaining water (consider that each type of flour absorbs a different amount of liquid) until the dough can be compacted well with your hands; it should be elastic and not sticky. Now, transfer the dough to a work surface and work it with your hands to even out the consistency.
When the dough is homogeneous, use a rolling pin, roll it out very thin over a silicone mat (or on parchment paper). Then with a scalloped wheel (or the tip of a smooth-bladed knife) cut into squares or rectangles.
No need to space the crackers apart, the rolled-out dough on the mat can be transferred as-is to the baking sheet.
Bake in a preheated static oven at 392 °F for about 12 minutes, or until the outer edges of the rolled-out dough start to brown and the snacks are dried out.
STORAGE of gluten-free crackers
They keep well for over a month, but they will surely be finished sooner.
