Claire Thompson
Chickpea crackers are a nutritious snack option, made with chickpea flour, which is derived from garbanzo beans. This legume is a good source of protein, fiber, and complex carbohydrates. The crackers can be made at home or bought pre-made, and their nutritional content varies based on the recipe and serving size. Typically, a serving of 10 to 16 crackers can provide around 14 to 17 grams of carbohydrates, making them a good option for those seeking a high-protein, gluten-free, and vegan snack.
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What You'll Learn
Chickpea crackers can be made at home with just four ingredients
Chickpea crackers are a delicious and healthy snack that can be easily made at home with just four ingredients. These crackers are vegan, gluten-free, and high in protein, making them a great option for those with dietary restrictions or those simply looking for a nutritious treat.
To make chickpea crackers, you will need chickpea flour, also known as garbanzo bean flour or besan flour, though the latter has a denser texture and absorbs less liquid. Other ingredients include olive oil, water, and various seasonings such as salt, garlic powder, or cumin powder. The first step is to combine the dry ingredients in a mixing bowl, breaking up any lumps in the flour. Next, add the olive oil and water, stirring until a sticky dough forms. It is important not to add too much water, as this can make the dough sticky and difficult to work with.
Once the dough is ready, it is time to roll it out. Place the dough between two sheets of parchment paper, with an optional layer of plastic film on top, and use a rolling pin to flatten it into a thin, even layer. The thinner the dough, the crispier the crackers will be. Then, use a pizza cutter or crinkle wheel to cut the dough into your desired cracker shape and size.
Finally, it is time to bake the crackers. Place them on a baking sheet lined with parchment paper and bake at around 350-400°F (180°C) for 10-15 minutes, or until golden brown. For added flavour and texture, brush the crackers with olive oil and sprinkle with toppings such as salt, Za'atar, or sesame seeds before baking.
Chickpea crackers are a nutritious and satisfying snack, with a serving of 14 crackers containing approximately 142.8 kcal, 13.9 g of carbohydrates, 5.4 g of protein, and 7.2 g of fat. They are a great option for those looking for a crunchy, savoury treat and can be enjoyed on their own or with dips such as hummus or guacamole.
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They are a great wheat-free alternative
Chickpea crackers are a great wheat-free alternative for those looking to reduce their wheat intake or follow a gluten-free diet. Chickpea flour, the primary ingredient in these crackers, provides a high-protein and gluten-free base, resulting in a nutty flavour and crunchy texture.
Chickpea crackers offer a good source of protein and fibre, making them a nutritious and satisfying snack option. They are also lower in carbohydrates compared to wheat crackers. For example, one recipe for chickpea crackers yields about 14 crackers per serving, with each serving containing approximately 14 grams of carbohydrates. This equates to about 1 gram of carbohydrates per cracker, which is significantly lower than wheat crackers.
Another recipe for cheesy chickpea flour crackers provides 10 crackers per serving, with each serving containing around 14.5 grams of carbohydrates. This option also boasts 7.2 grams of protein and 3.2 grams of fibre, making it a well-rounded and nutritious snack.
The versatility of chickpea crackers is another advantage. They can be made at home with simple ingredients and customized to individual tastes. For example, you can add toppings such as Za'atar, rosemary, or sea salt to enhance the flavour. Additionally, chickpea crackers can be made in large batches and frozen for later consumption, ensuring a convenient and healthy snack option whenever desired.
Overall, chickpea crackers are a delicious and nutritious wheat-free alternative. They offer a good source of protein and fibre, are lower in carbohydrates, and can be easily made at home to suit personal preferences. So, if you're looking for a satisfying and healthy snack that deviates from traditional wheat crackers, chickpea crackers are an excellent choice.
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Chickpea flour is high in carbohydrates
Chickpea flour is a nutritious alternative to refined wheat flour, offering a range of health benefits. It is high in carbohydrates, with 100g of chickpea flour containing 58g of total carbohydrates. A quarter-cup serving contains 13.3g of total carbs and 10.8g of net carbs. This makes chickpea flour a good option for those seeking a gluten-free, high-fibre diet.
Chickpea flour is also a great source of protein, with 22g per 100g and 5.2g per quarter-cup. It is rich in essential minerals such as thiamine, phosphorus, copper, and manganese, as well as containing resistant starch, which acts as a food source for beneficial bacteria in the large intestine. These bacteria help protect against metabolic diseases, including obesity, colon cancer, and diabetes.
The flour is also high in folate (folic acid), making it an excellent choice for women who are pregnant or planning to conceive. The combination of protein and fibre in chickpea flour promotes satiety, aiding weight loss by reducing the desire to snack between meals.
Chickpea crackers are a popular snack choice for those seeking a gluten-free, high-protein option. A serving of crackers (approximately 14 crackers) made with chickpea flour can provide 13.9g of carbohydrates, 5.4g of protein, and 7.2g of fat. The crackers are easy to make, requiring just four ingredients, and can be seasoned with spices and herbs to enhance their flavour.
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The number of carbs per cracker depends on the recipe
The number of carbohydrates in a chickpea cracker varies depending on the recipe used to make it. For instance, one recipe for chickpea crackers yields 60 crackers with about 1.2 grams of carbohydrates per cracker. Another recipe yields 30 crackers with 3.5 grams of carbohydrates per cracker.
Chickpea flour, the main ingredient in these crackers, is a type of flour made from chickpeas, also known as garbanzo beans. It has a nutty flavor and is often used as a gluten-free alternative to wheat flour. Chickpea flour is high in protein and fiber, and it contains half the carbohydrates of wheat flour.
The number of carbohydrates in a cup of chickpea flour is about 18.2 grams, which is considered a "usable" amount of carbohydrates. A cup of chickpeas, on the other hand, contains about 35 grams of carbohydrates, most of which are fiber and starch, with a small amount of naturally occurring sugar.
When making chickpea crackers, it is important to use garbanzo bean flour instead of besan, as besan has a denser texture and absorbs more liquid. Other ingredients in chickpea cracker recipes may include olive oil, baking powder, salt, and various toppings such as Za'atar.
The number of carbohydrates in a chickpea cracker can vary depending on the recipe and the specific ingredients used. It's important to consider the nutritional profile of chickpea flour and chickpeas themselves when evaluating the carbohydrate content of these crackers.
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They are a super-healthy snack option
Chickpea crackers are indeed a super-healthy snack option. They are a great alternative to conventional wheat-based crackers, especially for those who are gluten intolerant or are looking for a healthier option. Chickpea crackers are made with chickpea flour, which is naturally gluten-free and provides a good source of protein and dietary fibre.
Chickpea flour is high in carbohydrates, with one source stating that there are 18.2 usable carbs in 100g of chickpea flour. However, the amount of carbohydrates in a cracker will depend on the recipe and the size of the cracker. For example, one recipe that makes 60 crackers yields about 1.2 carbs per cracker, while another recipe that makes 30 crackers results in 3.5 grams of carbs per cracker.
The crackers are also a good source of other nutrients. For instance, a serving of 14 crackers made from a recipe using chickpea flour contains approximately 142.8 calories, 13.9 grams of carbohydrates, 5.4 grams of protein, 7.2 grams of fat, 0.9 grams of saturated fat, 1.3 grams of polyunsaturated fat, 4.5 grams of monounsaturated fat, 67.7 mg of sodium, 205.4 mg of potassium, 2.6 grams of fibre, and 2.6 grams of sugar.
Additionally, chickpea crackers can be made even healthier by adding certain spices and herbs. For example, chilli flakes or cayenne pepper can add a spicy kick, while Italian seasoning and a grating of Parmesan cheese can also be used to enhance the flavour.
Chickpea crackers are not only nutritious but also easy to make and can be customised with various spices and seasonings to suit individual tastes. They are a versatile and healthy snack option that can be enjoyed by those looking for a gluten-free, high-protein alternative to traditional crackers.
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Frequently asked questions
The number of carbs in a chickpea cracker varies depending on the recipe. One recipe estimates that each cracker contains 3.5 grams of carbs, while another estimates 1.2 grams of carbs per cracker.
RW Garcia chickpea crackers contain 9 grams of carbs per serving, with each serving containing 16 crackers.
While chickpea crackers may have a lower carb count than some other types of crackers, they are not necessarily a low-carb snack. Eating multiple crackers can add up to a significant amount of carbohydrates.
