Vegan Seed Crackers with Pea Spread
Vegan Seed Crackers with Pea Spread - Hearty treat with a fitness factor
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?
(Percentage of daily recommendation)
| Calorie | 485 cal. | (23 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17 g | (57 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 13.7 mg | (114 %) | ||
| Vitamin K | 70.1 μg | (117 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 221 μg | (74 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 27.7 μg | (62 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 1,147 mg | (29 %) | ||
| Calcium | 220 mg | (22 %) | ||
| Magnesium | 267 mg | (89 %) | ||
| Iron | 7.1 mg | (47 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 4.8 mg | (60 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 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
- salt
- peppers
- 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
Kitchen utensils
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.
