These healthy vegan crackers with quinoa and tahini are made with only 7 ingredients and they're oil-free and gluten-free. I've been making these crackers for the past 4 weeks and I can't stop eating them! They're super crunchy (and stay crunchy) and perfect as a snack or to serve with soups/stews.
Why you should make homemade vegan crackers
Making your own crackers at home is a great idea. Many store-bought crackers that you can find in the supermarket tend to:
- use white flour instead of whole-wheat flour/whole grains. White flour has less nutrients (vitamins, minerals, fiber, protein) than whole-wheat flour which is basically mostly starch.
- be very high in salt - even though they don't taste that salty at all. Overconsumption of salt is a common health problem in industrialized countries, mainly due to the consumption of highly processed products. Reducing your salt intake can have a positive effect your cardiovascular health.
- use a lot of oil. And while there is nothing wrong with including oil in your diet, it should be consumed in moderation.
- tend to use oils rich in omega-6 fatty acids instead of oils rich in omega-3 fatty acids. An example for an oil rich in omega-6 fatty acids is sunflower oil which is commonly used in many processed foods. While omega-3 fatty acids are anti-inflammatory, omega-6 fatty acids can encourage inflammation and have negative effects on our fat levels. Generally, we consume to many omega-6 fatty acids and too little omega-3 fatty acids.
What you need to make these healthy vegan crackers at home
To make these delicious tahini and quinoa crackers, you'll need:
- quinoa: This is the base of our crackers. Quinoa is a great plant-based protein source with a balanced amino acid profile. It also provides iron, magnesium, zinc and potassium.
- oats: Basically the second half of our base. If your body cannot tolerate gluten, make sure to buy gluten-free oats. While oats are technically gluten-free, they can be cross-contaminated during processing.
- tahini: This acts as a binding ingredient for the crackers. It is also a great source of potassium, calcium, magnesium, iron and zinc.
- nutritional yeast: Adds a nice flavour and also a good source of B vitamins.
- flax seeds: Flax seeds are commonly used in vegan baking as an egg replacement. They help hold the dough together. Also, flax seeds are a great source of healthy omega-3 fatty acids.
- sunflower seeds: Adds some more texture. Plus, sunflower seeds are a good source of vitamin E and folate.
- salt: A little goes a long way - it helps bring out the flavors more but you don't really need a lot.
- (optionally) rosemary
How to make these healthy vegan crackers
Step 1
First, preheat your oven to 180C.
Then, add the quinoa to a food processor or high-speed blender and blend for 1-2 minutes until it starts to become a flour-like consistency. Don't worry if there are still some whole grains left - that is totally fine and actually adds a nice crunch to the baked crackers.
I had trouble with my food processor at first but after I sharpened the blades (which I probably should've done a while ago) it wasn't a problem at all.
Step 2
Next, add the oats to the food processor and blend for another 30 seconds or so until everything is finely ground, like a coarse meal.
I tried adding the quinoa and oats at the same time but I found that didn't work too well. All of the quinoa basically stayed intact and the dough was quite crumbly.
Step 3
Then, add the remaining ingredients to the food processor and pulse a few times. Now, add water a tablespoon at a time until a sticky dough forms. I used ⅜ cups of water in total.
You should be able to pinch the dough together with your fingers and it should stay together. Don't add too much water otherwise the dough will get too sticky to work with.
Step 4
Place the dough ball on a baking tray lined with baking paper and press it flat with your hands. If the dough is too sticky, you can place some cling film on top and use a rolling pin or glass to roll it out.
You want the dough to be roughly half a centimeter (0.2 inches) thick and it should be evenly thick everywhere.
Step 5
Take a sharp knife and press it down into the dough to pre-form the cracker shapes. Basically just do lines horizontally and then vertically. Here, you can decide how large or small you want your crackers to be. I placed mine about 4-6 centimeters (roughly 2 inches) apart.
Step 6
Bake the crackers in the oven (in the middle rack) for 15 minutes. After 15 minutes, "re-cut" along the previous lines of the crackers. This should press them apart slightly so you can pick them up and flip them. Be careful not to break them.
Step 7
Bake the flipped crackers for another 5-15 minutes. How long they will take depends on how thick you rolled out the dough and how crunchy/chewy you want the crackers to be. Watch them closely, especially the crackers of the outer layer as it can burn quickly. You can remove the crispy ones and bake the other ones longer.
How to store homemade crackers
Let the crackers cool completely before you put them in a food container. They can be stored for up to a week in an airtight container at room temperature. I used a stainless steel box and they remained super crunchy even after several days.
How to serve these quinoa and tahini crackers
Here are some ideas how you can serve these vegan crackers:
- serve with your favorite hummus - it's a great appetizer
- served with this Healthy Vegan Spinach Dip
- dip them into a soup (like this Pumpkin Apple Soup)
- serve with tomato salsa and guac or nacho cheese sauce
- these crackers also make a great snack for a movie night
How to flavor these healthy vegan crackers
This recipe is for a plain version of homemade crackers. Of course, you can spice them up a little bit. Here are some flavor ideas:
- rosemary and thyme
- smoked paprika and cumin
- chili flakes or chili powder
- turmeric and curry powder
- oregano and smoked paprika
Healthy Vegan Crackers with Quinoa and Tahini
Equipment
- high-speed blender or food processor
Ingredients
- ½ cup quinoa 100g
- ½ cup oats 50g
- 2 tbsp tahini
- 2 tbsp nutritional yeast
- ⅛ cup flax seeds 15g
- ⅛ cup sunflower seeds 20g
- ¼ tsp salt
- water
- 1 rosemary branch optional
Instructions
- Preheat your oven to 180C.
- Add the quinoa to a food processor and blend for 1-2 minutes until it starts to look like a coarse meal.
- Add the oats and blend for another 30 seconds.
- Add in the remaining ingredients (except water) and pulse a few times. Then, add the water a tablespoon at a time until the dough comes together in a sticky ball.
- Transfer to a baking tray lined with baking paper and roll out (roughly 0.5 cm thick). With a sharp knife, pre-cut horizontal and vertical lines to pre-shape the crackers.
- Bake for 15 minutes. Then, flip the crackers and bake for another 5-15 minutes until crunchy.
- Let the crackers cool completely before storing them in an airtight container for up to a week.
Other vegan snack recipes you might like
- Healthy Vegan Spinach Dip (oil-free, nut-free)
- 5-Ingredient Brownie Peanut Butter Bars
- Simple Vegan Cashew Cheese (oil-free and only 6 ingredients)
- Grandma’s Vegan Chocolate Hazelnut Bars
- vegan high protein granola (no protein powder)
Did you make these healthy vegan crackers?
Please leave a comment below, share or rate this recipe. You can also tag me on instagram – I would love to see your creations!
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