Lupini beans: The superfood you can't miss
What's the story
Lupini beans, this high-protein, high-fiber legume has been enjoyed in Mediterranean diets for thousands of years.
These beans have a slightly bitter taste and firm texture, which adds a unique touch to a variety of dishes.
Whether you're snacking on them or adding them to your favorite salad, lupini beans are a great way to boost your meals with extra nutrition and flavor.
Salad boost
Transform salads with lupini beans
Add lupini beans to your salads for a powerful protein boost.
Their unique chewy texture and nutty flavor complement leafy greens perfectly.
Combine them with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing for a healthy and satisfying lunch.
A single cup of lupini beans contributes a whopping 26 grams of protein to your meal.
Soup staple
Create hearty soups and stews
Lupini beans are the secret stars of soups and stews.
Just remember to soak them overnight to reduce their bitterness, then simmer them in vegetable broth with carrots, onions, celery, and your favorite herbs for a cozy meal.
They soak up flavors like a dream while maintaining their texture, adding a whole new level of yum to your dishes.
Snack time
Snack on marinated lupini beans
If you're looking for a healthy snack option, try marinating lupini beans in olive oil, garlic, lemon zest, and herbs like rosemary or thyme.
This not only adds flavor to the beans but also softens their skin, making them easier to eat.
Keep the marinated beans in the fridge for up to two weeks and enjoy a delicious, protein-packed snack anytime.
Dip delight
Blend into hummus or dips
Lupini beans take hummus to a whole new level.
Just blend soaked lupini beans with tahini paste ($5 per jar), lemon juice ($0.50 per lemon), garlic ($0.30 per clove), and olive oil ($10 per bottle) until smooth. Voila! You've got a fancy dip for your veggies or whole-grain crackers.
Plus, this high-protein swap is super tasty and healthy.
Baking innovation
Bake into gluten-free treats
Ground lupin flour, produced from dried lupin bean seeds, serves as a fantastic gluten-free baking substitute that injects a protein boost into cakes ($15 per cake), cookies ($10 per dozen), or breads ($7 per loaf).
Its subtle taste won't dominate other flavors, making it perfect for creating delectable treats that everyone can relish, no matter their dietary limitations.