Lupini is a bean pretty far off everyone’s radar, but is full of nutrients. As long as you prepare it correctly, this is a great way to meet protein needs.rn
We’ve been told throughout our lives that sharing is caring, and I cannot agree more. That’s why I want to share with you what I’ve learned from personal experience.
A few months ago, I accidentally came across what I call “The Perfect Bean.” I found it very intriguing; on social media we see hundreds of food related posts every day and I’ve never heard about this before. If you already know about it, lucky you! If not, I want to share what I found and what I’ve done and will keep doing with it. It is really worth it!
My perfect bean is called lupin or lupini, a legume member of the pea family. It’s very popular as a traditional mediterranean food.
After a lot research and kitchen experiments, this is what I found:
- One of the highest sources of plant proteins available (approx. 40%) after soybeans
- High source of dietary fiber (about 30% dv)
- Easy to digest and high bioavailability
- High in vitamins, especially B complex, and minerals
- Low fat and cholesterol and gluten free
- Probiotic food, promoting the growth and nurturing of gut bacteria
- Improves bowel health
- Great source of amino acids, especially arginine
- Zinc boosting, preventing cellular damage
- Well known as an appetite suppressant
- Useful in glucose metabolism and suitable for diabetics for its low glucose impact and low glycemic index
- And the number one reason I’ve added it to my diet: very low carbohydrate
Nutritional facts in 100 gr of boiled beans
Like a lot things in life, I found this almost perfect food has a couple problems. First, it is not listed or required to be listed as potentially allergenic, but people allergic to peanuts should be wary about adding this legume into their diets. Second:
The Dark Side of Lupini Beans
In its raw, dried, untreated, insufficient soaking or preparation state, a high number of alkaloids remain in the beans, causing poisoning symptoms. (Two cases were reported after consuming commercial lupin flour sold in Australia.)
Because I have to know what is in my food and I wanted to be on the safe side after learning “the dark side of the lupini beans,” I decided to give them a try, preparing them from scratch. Here are the details step by step:
- Soak the raw beans overnight in a large cooking pot (not plastic). The beans should be covered in clean tap water, 3 to 4 parts of water per 1 part of raw beans.
- Next day, after a minimum of 16 hours soaking, drain and rinse the beans with clean water.
- Add the same amount of water and the beans and bring to boiling point. Cook the beans for about 20 minutes.
- After 20 minutes, remove from heat and allow the beans with the water to cool.
- Once completely cool, drain and rinse the beans. Clean the pot well.
- With the pot clean, put the beans back and fill the pot with the same amount of water. Let it sit overnight.
- The beans are covered in a very easy to remove hull. While this is not necessary, I like to remove them.
- This process of changing the water should be done twice a day for the first 5 days, and at the same time I am removing some of the hulls daily.
- After 5 days most of the bitterness coming from the alkaloids is almost gone.
- And to be even safer, I kept changing the water and de-hulling the beans for 5 more days. Yes, lots of patience is required, but I highly recommend the longer process.
- At the end of the 10 days, the beans should be completely free of bitter flavor, a lot without hulls, delicious, and ready to eat. No more cooking is necessary
Lupini beans should be stored in a light saltwater brine (I use Himalayan salt) and refrigerated. It’s ready to top salads, it can be seasoned with garlic and olives for a snack, and it’s possible to drain and freeze them as well. They’re perfect for soups, stews, or lupini milk.
Preparing a large batch (3 lbs or more at a time) will guarantee a great source of nutrients, and it’s delicious on a regular basis.
My Favorite Lupini Recipes
Double Protein Shake
- 1 ½ cups lupini milk (see instructions below)
- 1 scoop Sunwarrior protein of your choice
- 1 tablespoon organic maple syrup or stevia (if avoiding sugar)
- Cinnamon to taste
- Optional: ice cubes
Blend all together until nice and smooth. Enjoy!
- 1 cup lupini beans ready to eat
- 3 cups water
Blend together on high until nice and smooth. Strain through a fine mesh sieve or nut milk bag, squeezing out as much liquid as possible. Voila! The milk is ready. Store in glass bottles or jars in the fridge. (If using a high speed blender, straining the milk is optional.)
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