March 5, 2020

What are Lupin Beans – the Latest Superfood

5 Delicious Ground Lupin Recipes

What are Lupin Beans – the Latest Superfood. So Lupin has become my newly discovered Super-food, which I casually found at my local Costco. And what a discovery it was. First of all – I couldn’t believe all the health benefits from this little Lupin Bean, really kind of blew my mind. And second – the price was so right – $9.99 for a 32 oz bag (it was actually on sale for $5.99). I was a little disappointed because the woman at the store said it was just like couscous – but no, it is not. I tried to make it a side dish like couscous, but no one liked it – not even me. I’ll have to keep looking for recipes for this one.

But when you mix it with other goodies, like in the 5 recipes below – it is simply amazing. BIG DIFFERENCE – VERY FLAVORFUL.

So what are Lupins? Lupins are an Aussie-grown little legume. The flakes, or Ground Lupin, pack a seriously tasty powerful punch. As one of the world’s richest source of combined protein and fiber, lupin is gluten-free, has low GI, and only 4% carbs. Plus they’re rich in calcium, potassium, magnesium, and iron.

So what’s all the buzz about LUPIN? Just check out the benefits and studies that back it up and you’ll see why. This was taken directly from the LUPIN FOODS site.

One of the highest sources of plant proteins available (40%). That’s almost four (4) times higher than whole grain wheat;
One of the highest sources of dietary fibre (37%);
Easily digestible with high bio-availability of essential nutrients and minerals;
High in essential amino acids, cholesterol free and contain negligible amounts of trypsin inhibitors (known to interfere with digestion) often found in other legumes;
Very low in lectins and saponins (two known gastric irritants), the latter of which afflicts the soybean even after extensive baking and processing;
Convenient, healthy and don’t require heat or chemical treatment.

5 DELICIOUS GROUND LUPIN RECIPES

LUPIN PORRIDGE

INGREDIENTS
2 tbs Lupin Flakes
1 C rolled oats
2 C water
1 tbs honey
3 tbs Greek Yogurt

DIRECTIONS
Cook oats and lupin flakes in water until oaks have softened. Can also be cooked in microwaved for 2 minutes. Once cooked add the honey and greek yogurt. Easy Breezy breakfast right here.

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LUPIN SWEET POTATO AND PUMPKIN SOUP

INGREDIENTS
2 C lupin flakes
3 lrg onions chopped small
3 tsp dried curry powder
1 sweet potato, peeled and cut into large cubes
3 white potatoes, peeled and cut into large cubes
1 large butternut squash
6 C chicken stock
OPTIONAL – milk, grated cheese

DIRECTIONS
Saute onions, curry powder, and lupin flakes on low heat – just enough to toast the lupin flakes.
Add the chicken stock and remaining vegetables, bring to a boil and simmer until vegetable and lupin has softened enough to blend.
Blend (I use a blender) until smooth.
Add milk and grated cheese to your desired consistency.
Garnish with either sour cream, yogurt, scallions, and croutons

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LUPIN BROWNIES

INGREDIENTS
2/3 C Lupin flake
1 C flour
1/4 C almond meal
2/3 C Cocoa powder
1 1/2 C sugar
4 eggs, separated
1 C butter
1/4 C cooking chocolate buds
OPTIONAL – powdered sugar

DIRECTIONS
Preheat oven to 350, line cake pan with baking paper, allowing extra overhang on all sides
Beat egg whites until soft
In a separate bowl combine lupin flake, almond meal, flour, chocolate buds, and cocoa. Make a well in the center and add the egg yolks and melted butter into the flour mixture and mix until smooth. Gently fold in egg whites.
Spread mixture into prepared pan and bake for 20-25 min. Check center with a metal knife to check if browns are done.
Remove from and oven and cool pan on a cooling rack.
Cut into squares and dust with powdered sugar if desired.

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LUPIN VEGETABLE PATTIES

INGREDIENTS
2 C lupin flakes
1 diced red onion
1/2 grated sweet potato
1 grated carrot
1/2 grated zucchini
2 garlic cloves
1 tbs cornflour
6 oz warm water
1 1/2 tbl tahini
1 tsp ground cumin
1 egg, whipped
1 C fresh chopped mint
1/2 lemon, juiced and zest
1 tsp honey
salt and pepper

DIRECTIONS
Combine all the dry ingredients, vegetables, and garlic in a bowl.
In a separate bowl combine warm water, honey, and tahini. Then add to the dry ingredients and vegetables. Season with salt and pepper. Mix in the egg (this helps hold the patties together). Let the mixture stand for 15 -30 minutes to hydrate.
With wet hands make burger size patties. Fry in oil until golden brown. Make sure oil is hot before frying.

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LUPIN PROTEIN BALLS

INGREDIENTS
1/2 cup Lupin Flakes
2 cups whole almonds or walnuts
1 scoop vanilla protein powder
16 pitted dates
2 tbs cacao powder
2 tbls vanilla extract
1/2 tsp ground cinnamon
Coconut Oil
Your choice: shredded coconut, goji berries, cacao & crushed nuts for rolling

DIRECTIONS
Preheat oven to 325, line an oven tray with baking paper.
Spread lupin flake on a tray, toss in coconut oil & lightly toast in the oven for 10-15 min.
Crumble almonds, cinnamon, protein powder & cacao powder in a food processor or blender.
Add dates, vanilla extract & Lupin flake, and mix until they come together.
Form into 14 balls.
Roll balls in any of your “choice” ingredients and store in the fridge. Can be kept for 4 weeks