Lupini Beans: Nutrition Facts & How to Use Them
Lupini beans — perhaps you’ve heard of them, but if you haven’t, this little legume is worth talking about. It’s becoming one of the most popular modern snacks for health-conscious consumers, and it’s no wonder why.
Packed with nutrition and one of the best low-carb, high-protein options out there, the lupini superbean is a powerhouse that deserves a spot in your pantry. I love lupini beans so much that it’s the main ingredient behind Kaizen, my line of low-carb lupini pastas, flour and rice.
While I often highlight those products, the little lupin bean doesn’t get quite as much attention. And it’s certainly an ingredient worth knowing about! That’s why I’m tackling everything about lupini beans in this article, including their health benefits, nutritional info, and how to use them in everyday cooking with some tasty, healthy recipes.
Let’s spill the beans then, shall we?
What are Lupini Beans?
Lupini beans, also known as Lupin beans, are part of the legume family and are native to the Mediterranean region. Their use in cooking dates back to ancient times, but only now have they started to become more popular in the United States.
Widely used in Mediterranean cuisine, lupini beans are a plant-based protein known for their firm texture, nutty flavor, and irresistible crunch. Lupini beans make the perfect snack but can be enjoyed in many different ways, from flavor-infused marinated beans to creamy dips and spreads to pastas and desserts.
Nutrition Facts of Lupini Beans
Compared to other beans and legumes, the macronutrients of lupini beans are what really sets them apart. They are low in carbs, high in fiber, high in protein, and low in calories. The lupini bean is also the only bean that contains all nine essential amino acids, which means a serving of beans is a complete source of plant-based protein, along with micronutrients such as potassium, magnesium, calcium, and iron, as well as B vitamins and antioxidants.
Here is the nutritional breakdown per 100g of cooked lupini beans according to the United States Department of Agriculture (USDA):
- Calories: 119
- Total Carbohydrates: 10g
- Dietary fiber: 3g
- Protein: 16g
- Fat: 3g
- Net carbs: 7g
As seen above, lupini beans are a nutrient-dense food that makes a great healthy alternative to other legume options, such as chickpeas or lentils. There’s nothing wrong with those other beans, but if you’re looking for a low-carb, high fiber and high-protein option, lupini beans are the way to go!
Ways to Enjoy Lupini Beans
Super versatile, lupini beans are mainly known to be enjoyed as a snack, either as dry, roasted beans, or marinated in brine. They also can be turned into a dip or hummus-style spread and added as a protein source to salads and bowls.
While these options are super delicious, they’re only the tip of the iceberg when it comes to ways you can enjoy lupini beans. Through Kaizen, I’ve harnessed the power of lupini beans by grinding them into a fine powder and using them to make high-protein, low-carb pasta, rice, and even flour for all kinds of baked goods.
And biases aside, these are the best of the best when it comes to low-carb alternatives. Not only are they known for their nutrients and high protein content, but they actually taste good. The taste and texture of each is phenomenal, and the health benefits are an added bonus.
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My Top 10 Favorite Lupini Recipes
1. Lupin Flour Pizza Crust (Low Carb, High Protein)
You heard it right — you can make pizza crust with my Kaizen lupin flour! This pizza crust is way tastier than the cauliflower alternative as it’s got the perfect chew and crispness to it.
I just mix my lupin flour with some cream cheese, mozzarella, and a seasoned egg mixture until it becomes a dough. Then I knead the dough, let it rest, roll it out, and bake it for 10 minutes until golden brown. Top it up with your favorite pizza toppings, bake for another 8-10 minutes, and you’re good to go!
2. Keto Tortilla Recipe
Lupini beans save the day again with this keto-friendly tortilla recipe. These tortillas are a great substitute for regular flour tortillas as they’re soft, pliable, and can be used in a variety of dishes like quesadillas, wraps, and tacos.
The tortillas are made with a mix of my Kaizen lupin flour, arrowtoor powder, salt, egg, olive oil, water, and the optional xanthan gum for added elasticity. They’re super easy to make and can be stored in the fridge for later.
3. Chicken Shawarma Meatballs with Tahini Sauce
These Chicken Shawarma Meatballs are the perfect bite-sized version of the classic dish. I swapped out breadcrumbs for almond flour and flaxseed meal to make them low-carb, and served them on a bed of my Kaizen lupin rice. They’re super flavorful and moist — you’re gonna be hooked!
4. Low-Carb Taco Burger (Copycat In-N-Out “Animal Style”)
Let’s put the keto tortilla recipe mentioned earlier into action with this Low-Carb Taco Burger! This recipe is a fun twist on the classic In-N-Out burger, using my keto lupini tortilla as the bun and topped with crispy beef, melty cheese, and a homemade “Animal Style” sauce. It’s delicious and will curb your fast food cravings without breaking your low-carb diet.
5. High Protein Waffle Recipe
These High Protein Waffles pack nearly 30 grams of protein thanks to the combination of protein powder, lupin flour, almond flour, and eggs. With notes of vanilla and a top-notch texture, these waffles will become an instant breakfast staple, whether you’re low-carb or not. Serve with your favorite toppings like berries, nut butter, and sugar-free syrup to take it to the top!
6. Quick and Easy Gochujang Pasta (High Protein, Low Carb)
A spicy fave of mine, this Gochujang Pasta has got it all. It’s high-protein, low-carb, and gets cooked in an easy 3-ingredient gochujang sauce that is the perfect combo of creamy, savory, and spicy.
I like to cook it with my Kaizen cavatappi lupini pasta, which is great for holding sauce and has a delicious al dente texture. Ready in under 20 minutes, this pasta makes for an effortlessly elevated weeknight meal that checks all the boxes.
7. Halal Cart Chicken and Rice Bowls
Get transported to the Middle East with these delicious and filling Halal Cart Chicken and Rice Bowls. Made with tender marinated chicken and served on a bed of Kaizen lupin rice, this dish is packed with protein and flavor. I topped it off with some pickled red onions, sliced tomatoes, and shredded lettuce to take it to the next level.
8. Lupin Flour Pancakes
These Lupin Flour Pancakes are a breakfast made in heaven for anyone following a low-carb or gluten-free diet. Made with a combination of almond flour and lupin flour, which is high in protein and fiber, these pancakes are fluffy and filling. Top them off with your favorite toppings like fresh fruit, nut butter, or allulose maple syrup for the best keto breakfast ever.
9. Low Carb Taquitos (Animal Style)
Another keto tortilla recipe inspired by In-N-Out’s “Animal Style” fries, these air fryer Low Carb Taquitos are a game-changer. They’re rolled up with seasoned ground beef, cheese, and topped with a delicious sauce that mimics the famous “secret” In-N-Out sauce.
These taquitos are perfect for game day or as a midday snack. They’re so good, you won’t even believe they’re low carb!
10. Mexican Street Corn Pasta Salad Recipe
Mexican street corn meets classic pasta salad in this flavorful summer dish. This pasta salad recipe is inspired by the traditional Mexican street corn dish, elote, but I added in some new flavors here and there to give it my own twist.
Of course, I used my Kaizen low-carb pasta, which has 20 grams of protein and only 6 grams of net carbs per serving. This recipe is perfect for your next BBQ or potluck, and it’s sure to be a hit with everyone, even those who aren’t following a low-carb lifestyle.
FAQ
Lupini beans can be enjoyed in a variety of ways. Marinated beans can be eaten straight out of the jar as a snack. You can also add them to salads, soups, stews, and other dishes as a source of protein and fiber. And of course, you can enjoy them in my Kaizen products as a low-carb alternative to pasta, rice, and flour!
It’s also good to note that you can eat the outer skin of the lupini bean, unlike other beans where you typically only eat the inner bean. The skin is where most of the fiber and nutrients are found, so it’s beneficial to eat them whole. Just make sure to soak and rinse them in fresh water before consuming, otherwise you might notice a slightly bitter taste.
You know what they say: too much of a good thing can be bad. While lupini beans are a great source of protein and fiber, consuming too many at once could potentially cause digestive discomfort, such as bloating, gas, or stomach pain.
Even so, everyone’s body is different, and some may have a higher tolerance for lupini beans than others. It’s always best to listen to your body and consume them in moderation.
Anyone with a legume allergy should not consume lupini beans, as these beans are part of the legume family.
Yes, you can technically eat raw lupini beans. However, they are quite bitter and contain a compound called alkaloids which can cause digestive discomfort if consumed in large quantities. This is why it’s recommended to soak and rinse the beans before consuming, as it helps to remove the bitterness and alkaloids.
Recommended Products
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