Gluten-Free Chickpea Crackers

Sometimes recipe ideas go horribly wrong. And sometimes really bad recipes can lead to good ones. This was one of those times:

I had another “brilliant” high-protein breakfast idea–to create a crepe made of chickpea flour and fill it with a creamed spinach recipe that I used to like. So I adapted a chickpea pancake recipe by Madhur Jaffrey, omitting the Indian spices and decreasing the oil, and substituted basil and oregano for the spices in the creamed spinach. Wrong wrong wrong! As you can see, I had to fight to get the crepe out of the pan without tearing it up, but the real problem was the filling. When I bit into it, I wished I hadn’t wasted my hard-earned crepe on this slimy, bitter concoction. It tasted even worse than it looked!

So I dumped the filled crepe into the compost and began eating the remaining, unfilled one with my fingers. It was surprisingly good all by itself, with no spices or filling. I eventually got out a jar of mango chutney and ate it with that, but the nutty flavor of the unadorned crepe had gotten me thinking: If plain old chickpea flour tastes so good, why not use it to make something else? What about crackers?

The next day I was back in the kitchen making chickpea crackers. The first batch I made plain, just to see if it worked. I really liked the hearty, nutty taste of the chickpea flour coupled with a hint of nutritional yeast, and something about the texture reminded me of the sesame sticks I sometimes buy in bulk at the natural food store. A low-fat, gluten-free version of them seemed like a perfect snack , so a few days later, I came up with a second cracker recipe using a little sesame oil and some toasted sesame seeds. Success! Though not exactly like sesame sticks, they make a great substitute for a treat that’s really high in fat and refined flour.

Both recipes are below. These are very dense crackers, totally gluten-free, and the all-chickpea flour version is especially high in protein and low in carbs. They’re thicker than store-bought crackers because I had trouble getting the dough thin without tearing it, but I kind of like them that way. They’re sturdy enough to hold up under the thickest of dips. I particularly enjoyed the sesame version with baba ganoush, and I think they’d be good also with hummus, though that seems a little redundant.

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Chickpea Crackers

I used a heart-shaped cookie cutter to cut these out, but using a knife to cut them into squares is actually quicker.

Ingredients

• 1/2 cup chickpea flour (besan), sifted before measuring
• 1/4 teaspoon salt
• 1/4 teaspoon baking powder
• 1/8 teaspoon turmeric
• 2 tablespoons nutritional yeast (be sure to buy one marked gluten-free)
• 1/2 teaspoon canola oil
• 2-4 tablespoons water
• For dusting: gluten-free baking flour (or flour of choice)
• Optional: Smoked Spanish paprika for tops

Instructions

1. Mix all dry ingredients together well. Stir in the oil and begin stirring in water one tablespoon at a time. The amount will depend on the moisture in your flour. When the dough can be formed into a ball, you have added enough water. (I used 4 tablespoons, but your results may be different.
2. Knead the dough several times to distribute the ingredients, and then roll it in plastic wrap and set it aside while you preheat the oven to 350F. Dust your work area and rolling pin well with the gluten-free flour. After the dough has rested for 10 minutes divide it in half, put half on the floured surface, and sprinkle the top with flour. Roll it out until it is as thin as you can get it and still be able to pick it up. (Mine came out a little less than 1/8 inch thick or about 3 mm.) Cut it into 1×1-inch squares or use a cookie cutter. Place crackers on a non-stick cookie sheet and repeat with other half of dough. Prick each cracker once or twice with a fork (allows for air to escape and keeps them from puffing up). Sprinkle with paprika, if desired.
3. Bake for 15-20 minutes, being careful not to over- or under-bake. Remove from oven and allow them to cool and become crispy. Test one, and if it’s not crispy, return to the oven for a few more minutes. After cooking, keep in a sealed container. If they get soft, a few minutes in a hot oven will return them to crispiness.

Preparation time: 30 minute(s) | Cooking time: 20 minute(s)

Number of servings (yield): 4

Makes 4 servings. Each serving contains 63 Calories (kcal); 2g Total Fat; (20% calories from fat); 5g Protein; 9g Carbohydrate; 0mg Cholesterol; 172mg Sodium; 2g Fiber.

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Sesame Crackers

You can increase the protein and reduce the carbs by using 1/2 cup chickpea flour instead of the other flour.

Ingredients

• 1/4 cup chickpea flour (besan), sifted before measuring
• 1/4 cup Bob’s Red Mill gluten-free baking flour (or flour of choice)
• 1/4 teaspoon salt
• 1/4 teaspoon baking powder
• 1/8 teaspoon turmeric
• 1 tablespoon nutritional yeast (be sure to buy one marked gluten-free)
• 1 tablespoon toasted sesame seeds, lightly ground (see Note)
• 1 teaspoon toasted sesame seeds
• 1/4 teaspoon sesame oil
• 2-4 tablespoons water

Instructions

1. Mix all dry ingredients together well. Stir in the sesame oil and begin stirring in water one tablespoon at a time. The amount will depend on the moisture in your flour. When the dough can be formed into a ball, you have added enough water. (I used 3 1/2 tablespoons, but your results may be different.)
2. Knead the dough several times to distribute the ingredients, and then roll it in plastic wrap and set it aside while you preheat the oven to 350F. Dust your work area and rolling pin well with the gluten-free flour. After the dough has rested for 10 minutes divide it in half, put half on the floured surface, and sprinkle the top with flour. Roll it out until it is as thin as you can get it and still be able to pick it up. (Mine came out a little less than 1/8 inch thick or about 3 mm.) Cut it into 1×1-inch squares or any size you want. Place squares on a non-stick cookie sheet and repeat with other half of dough. Prick each cracker once or twice with a fork (allows for air to escape and keeps them from puffing up).
3. Bake for 15-20 minutes, being careful not to over- or under-bake. Remove from oven and allow them to cool and become crispy. Test one, and if it’s not crispy, return to the oven for a few more minutes. After cooking, keep in a sealed container. If they get soft, a few minutes in a hot oven will return them to crispiness.

Notes

You can buy already toasted sesame seeds, but making them is very easy. Just heat them in a skillet or on a baking sheet in a toaster oven, stirring often, until they begin to turn golden and pop. Watch them carefully because they can burn in a matter of seconds. To grind them, put them in a mortar and crush lightly with a pestle or pulse in a food processor.

Preparation time: 35 minute(s) | Cooking time: 20 minute(s)

Number of servings (yield): 4

Makes about 45 1×1-inch crackers. Based on 4 servings: 107 Calories (kcal); 3g Total Fat; (23% calories from fat); 5g Protein; 17g Carbohydrate; 0mg Cholesterol; 169mg Sodium; 3g Fiber.

Tagged as: Eat-to-Live, Gluten-free, Higher-fat