High Protein Vegetable Crackers to Compliment Soup MREs


Making your own homemade healthy MREs are a great way to avoid the toxic ingredients found in most all commercial emergency food supplies. Soups are probably the easiest MRE to make and soups are warm, filling and comforting food as well, which is great in an emergency situation, but getting enough protein can sometimes be an issue.

Adding dehydrated meat is one option although often the meat takes a much longer time to re-hydrate than the rest of the ingredients or never fully re-hydrates remaining slightly chewy.

An idea I came up with was high protein vegetable crackers as the perfect compliment to a warm hot soup .

Each cracker has approximately 2.5 grams of protein and 1.44 grams of fiber so a serving of 6 crackers is about 15 grams of protein and 8.6 grams of fiber! These are VERY tasty crackers that are great to munch on anytime all by themselves.

These crackers are also a complete protein source. Quinoa is a complete protein in itself in that it contains all 9 of the essential amino acids that are crucial to human function and health. It is also a food that has a low glycemic index. carbohydrates are slow releasing which means that it satisfies your hunger for longer. Quinoa is also completely gluten free.

The oats and garbanzos mixed together also make a complete protein. Beans actually have more protein per calorie than meat has. Both the oats and the garbanzos are also quite high in fiber which is not only healthy for you but also makes you feel full and satisfied as well.


2 cups filtered purified water
1 1/2 cups organic rolled whole grain oats (not quick oats) (21 grams protein)
2 cups organic quinoa flour (32 grams protein)
3 organic eggs (14 grams protein)
1 1/2 cups cooked organic garbanzo beans (chickpeas) (22 grams protein)
1 medium organic carrot
1 medium organic roma tomato
2 organic jalapeno peppers (if you like it spicy or if not then an equivalent amount of organic red bell pepper)
1/4 medium sized organic onion
1 small organic garlic clove
1 teaspoon himalayan pink salt

Blend all the ingredients except the quinoa flour together in a blender and puree.

In a large bowl add the remaining quinoa flour mix all the ingredients well.

Pour the mixture into a waffle iron. (Approximately 1/2 cup per waffle)

Note: Do NOT use any oil to grease the waffle iron or the crackers will go rancid and not store long term. Most waffle irons these days are non-stick varieties so no oil is needed.

Cook in the waffle iron until golden brown and no more steam is coming from the waffle iron. Cut each waffle into quarters. (I use kitchen scissors for this) and place the quartered waffle crackers onto your dehydrator tray and dehydrate until crispy and completely dry inside.

Cutting the waffles into quarters exposes the moist inside and eliminates case hardening, which is when the outside is dry but the inside is still moist.

Once they are completely dry you can store them in mylar bags with oxygen absorbers for longer term storage.

Now you have the perfect high protein, healthy and very delicious munchies to serve along side your soups or snack on all by themselves.

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