Satisfying Vegan Food

Vegan Seed Crackers with Pea Spread

Average: 5 (2 votes)
(2 votes)
Vegan Seed Crackers with Pea Spread

Vegan Seed Crackers with Pea Spread - Hearty treat with a fitness factor

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Health Score:
96 / 100
50 min.

Healthy, because

Even smarter

Nutritional values

Bitter substances from cucumbers stimulate the production of digestive juices. Together with the very high water content and the fiber, the green vegetable is a boon for a healthy intestine. Cress provides additional support with essential mustard oils.

Instead of pea cream, vegan crackers also taste great with other spreads: How about, for example, creamy hummus?

1 serving contains
(Percentage of daily recommendation)
Calorie485 cal.(23 %)
Protein24 g(24 %)
Fat28 g(24 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage17 g(57 %)
Vitamin A1 mg(125 %)
Vitamin D0.5 μg(3 %)
Vitamin E13.7 mg(114 %)
Vitamin K70.1 μg(117 %)
Vitamin B₁1.1 mg(110 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.3 mg(94 %)
Vitamin B₆0.9 mg(64 %)
Folate221 μg(74 %)
Pantothenic acid1.3 mg(22 %)
Biotin27.7 μg(62 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C72 mg(76 %)
Potassium1,147 mg(29 %)
Calcium220 mg(22 %)
Magnesium267 mg(89 %)
Iron7.1 mg(47 %)
Iodine11 μg(6 %)
Zinc4.8 mg(60 %)
Saturated fatty acids3.9 g
Uric acid130 mg
Cholesterol0 mg
Complete sugar14 g


2 ¾ ozs flaxseed
1 Tbsp Chia seeds
1 Zucchini
2 carrots
½ red Bell pepper
4 sun-dried tomatoes
3 Tbsps Cashews
5 Tbsps Sunflower seed
3 Tbsps sesame
½ tsp Red pepper flakes
14 ozs frozen Peas
2 Tbsps Lime juice
1 ¾ ozs Soy yogurt
½ tsp Wasabi paste
½ Cucumber
½ bunch Chives
½ garden cress
1 Tbsp olive oil
How healthy are the main ingredients?
flaxseedflaxseedSunflower seedCashewChia seedsChives

Kitchen utensils

1 Mini food processor

Preparation steps


Grind flax and chia seeds in a blitz chopper to fine flour. Pour approx. 10 ounces hot water over half of the mixture and leave to swell until ready to use. Clean vegetables, wash, and cut them into small pieces.


Set aside half of the sun-dried tomatoes. Roughly chop remaining tomatoes, cashews and sunflower seeds and blend everything with sesame seeds in a blitz chopper until slightly chunky. Fold in dry and swollen flaxseed mixture, season with salt, pepper, and chili flakes, and blend into a spreadable mixture.


Spread mixture thinly on a baking tray lined with baking paper and bake vegan crackers in a preheated oven at 180 °C / 350˚ F for 10 minutes. Remove baking tray, cut mixture into 8 rectangles, and bake for another 15 minutes until crispy. Then let cool for 5 minutes.


Meanwhile, cook peas in boiling salted water for about 3 minutes; rinse, drain, and set aside about 3 Tablespoons for garnish. Puree remaining peas with lime juice in a blender. Stir in soy yogurt and season creamed peas with salt, pepper, and wasabi paste. Clean, wash and finely slice the cucumber. Finely chop the remaining sun-dried tomatoes. Wash chives, shake dry, and cut into fine rolls. Cut cress from the bed.


Spread vegan crackers with pea cream and top with cucumber slices. Sprinkle with chive rolls and dried tomatoes and lightly pepper everything. Garnish with remaining peas and cress and serve drizzled with olive oil.