Lupini beans are a small, 4-8 cm long annual plant which is native to the Mediterranean. It is grown mainly for its edible seeds. Lupini beans are an important source of protein, constituting around 10% of the protein in the diet of people who eat a traditional Mediterranean diet. They are also a source of dietary fiber, folate, potassium, iron, calcium, magnesium and copper. Lupini beans are rich in antioxidants, including lutein and zeaxanthin, which are protective against cancer, heart disease, age related eye disorders, and inflammatory diseases. Lupini beans are also a very good source of a dietary mineral called selenium.
Lupini beans are also known as Lupinus albus, Lupinus angustifolius and Lupinus luteus. Lupinus albus and Lupinus angustifolius are popularly grown in the Mediterranean area, and particularly in southern Italy. Lupinus luteus, are also grown in the Mediterranean basin. Lupini beans are one of the most commonly used legumes for the production of fiber in the Mediterranean area.
These days, the use of lupini beans is quite different from the traditional usage or even the commonly used term of “lupini beans”. They are mainly used in the preparation of dishes that are special in Southeast Asia wherein they are cooked in water, using chicken and a small amount of spices.
A Quick Look
The seeds of the lupinus plant are known as lupini beans. These legumes are poisonous and unappealing in their original form, but after soaking for a long time, they become very delicious. Lupini beans are also very healthy, with a high protein, fiber, and vitamin content. Look for canned lupini beans at a well-stocked store to skip the one to two week soaking time.
Overview
The seeds of the lupinus plant are known as lupini beans or lupins.
These legumes have a high alkaloid content, making them bitter and even poisonous if not properly prepared. They may, however, be both healthy and delicious if prepared properly.
Lupini beans are a Mediterranean staple that are sometimes consumed pickled as a snack. They are considered a Christmas treat in Italy.
Identification
Lupini beans resemble lima beans in size, shape, and color. They have a flat, oval form and are yellowish in color.
The hard outer shell, or husk, of the legume is edible, and it protects the more appetizing, softer bean within.
Nutritional Information
198 calories, 26 grams of protein, 16 grams of carbs, 5 grams of fat, and 5 grams of fiber are found in one cup (166g) of lupini beans, prepared and boiled without salt.
Manganese, copper, magnesium, phosphorus, potassium, and zinc are abundant in lupini beans. Folate and vitamin A are also available.
While lupini beans have very little sodium in their natural state, the prepared canned version may be very salty. One popular brand has 960mg of salt per 12 cup serving (which is 41.7 percent of the CDC’s recommended maximum limit of 2300mg).
Selection
Lupini beans may be found in a well-stocked store among other canned beans and legumes.
They’re also available in Portuguese and Italian stores, where they’re pickled and ready to eat in a jar or vacuum-sealed bag.
As noted, it’s best to be aware of the sodium content when buying canned lupini beans. Because lupini beans may be soaked in a salt-water solution to rid them of bitterness, they do retain quite a bit of sodium. When selecting canned lupini beans, check the sodium content on the can first.
Note that you might be able to find’sweet’ lupini beans, which are lower in alkalide and require less soaking to become palatable.
Storage
Use before the expiration date, as with all canned beans. If you’re using dried beans, keep them in a cold, dark location until you’re ready to use them. Make sure they’re clearly labeled so they don’t get mixed up with another kind of bean, since lupini beans may be poisonous if not cooked properly.
Lupini beans may be stored in the fridge for up to 5 days after being opened or soaked and cooked.
Preparation
If you’re using canned lupini beans, make sure they’re well rinsed before eating. (While this is true for all canned beans, it is particularly essential for lupini beans because of their high salt content.) You won’t be able to remove all of the salt, but you should be able to decrease it by around half.)
If you’re using dry beans, you’ll need to soak them beforehand. Soaking instructions vary: some advocate soaking the beans in water for two weeks, some prefer soaking in a salt-water solution for one to two weeks, and yet others recommend boiling the beans before soaking.
The easiest way is to soak the beans in cold water for at least a week, changing the water everyday. The alkaloids will dissolve into the water over time, making the beans softer and less bitter. The length of time you soak the beans is up to you; the longer you soak them, the less bitter and firm they will be.
The beans may be eaten raw after soaking, although they will be very stiff. Cooking the beans is preferred by the majority of individuals. Slow cooking them with garlic and olive oil is a delicious option. You may also pickle them after marinating them in spices, herbs, and olive oil.
The cooked beans may be added to salads or eaten as a side dish or snack on their own.
You may eat the beans whole, but if you want a softer texture, gently break the rough skin with your teeth and pop the interior bean into your mouth.
Pear spice cookies (recipe)
These cookies are delicious and make a delicious snack or dessert. The lupini beans provide a protein punch and contribute to the cookies’ overall taste and texture.
Ingredients
lupini beans lupini beans lupini beans 1 maple syrup can (19 oz) 1 cup butter made from cashews 5 oat flour 1/2 cup Bosc pears 2 tablespoons cinnamon 1 tablespoon nutmeg 1 tsp ginger powder 1 teaspoon
Directions
15-minute prep time Time to prepare: 25 minutes 16 big cookies (about)
Pour the lupini beans from the can into a sieve. Rinse them well. Place the beans in a high-powered blender or food processor.
Quarter the pears and remove the cores. In a food processor or high-powered blender, combine the quarters (no need to remove the skin).
With the exception of the flour, combine the other ingredients in a food processor or high-powered blender. Blend until completely smooth. Blend in the flour until everything is thoroughly mixed in the food processor.
Preheat oven to 350°F. Line three cookie sheets with parchment paper (or tin foil lightly greased with coconut oil). Drop spoonfuls of cookie batter onto cookie sheets. Bake for 20–25 minutes at 350°F, or until cookies are firm and golden brown on top.
Refrigerate any leftovers.
Enjoy!
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Foods That Are Related
Lupini beans are a type of bean that is known for its high protein content. Its seeds are actually a mixture of seeds from several types of legumes, including the common black-eyed pea (Vigna unguiculata), green gram (Phaseolus vulgaris), and cowpea (Vigna radiata). Lupini beans are also known as Lupinus albus. There are two main types of the beans: the green (uncooked) ones, and the yellow (cooked) ones.. Read more about roasted lupini beans and let us know what you think.
Frequently Asked Questions
How do you prepare lupins to eat?
You need to boil them in water for about 20 minutes.
How do you eat Lupini beans?
You can eat Lupini beans raw or boiled.
Are Lupini beans good for you?
Lupini beans are a type of bean that is high in protein and fiber. They are also known to have a low glycemic index, which means they wont spike your blood sugar levels.
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