Lupini Beans Hummus and Smoothie Recipes

Lupini beans, also known as lupin beans or lupins, are a type of legume that belong to the Lupinus genus. They are native to the Mediterranean region but are now cultivated in many parts of the world. Lupini beans have been consumed for centuries and have gained popularity due to their nutritional benefits and culinary versatility.

Here are some key points about lupini beans:

1. Nutritional Profile: Lupini beans are highly nutritious and rich in protein, dietary fiber, and several essential minerals. They are low in fat and cholesterol-free. Lupini beans are also a good source of folate, magnesium, potassium, and iron.
2. Preparation: Lupini beans have a bitter and slightly toxic compound called alkaloids, which need to be removed before consumption. The beans undergo a soaking and brining process to remove the bitterness. This involves soaking them in water for several days, changing the water daily, and then boiling or brining them in a saltwater solution. After preparation, the beans have a slightly tangy flavor and a firm texture.
3. Culinary Uses: Lupini beans can be consumed on their own as a snack or used in a variety of dishes. In Mediterranean cuisine, they are often marinated and served as an appetizer or added to salads. They can also be used as an ingredient in soups, stews, and pasta dishes. Lupini flour, made by grinding the beans, can be used as a gluten-free alternative in baking and cooking.
4. Health Benefits: Lupini beans offer several health benefits. The high protein and fiber content can help promote satiety and aid in weight management. They have a low glycemic index, which means they have a minimal impact on blood sugar levels. The beans also contain beneficial plant compounds, such as flavonoids and saponins, which have antioxidant and anti-inflammatory properties.
5. Allergies and Precautions: Lupini beans can cause allergic reactions in some individuals, particularly those with a legume allergy. If you have a known legume allergy, it’s important to exercise caution when consuming lupini beans. Additionally, individuals with certain medical conditions, such as kidney disease or G6PD deficiency, should consult a healthcare professional before including lupini beans in their diet.
6. Availability: Lupini beans are available in various forms, including dried, canned, or jarred. They can be found in specialty stores, Mediterranean markets, and some supermarkets. In regions where they are grown, fresh lupini beans may also be available seasonally.

Lupini Bean Nutrition

Lupini beans are highly nutritious and offer several health benefits. Here’s a general overview of the nutritional profile of lupini beans per 100 grams (3.5 ounces) of cooked beans:

• Calories: 136 kcal
• Protein: 13 grams
• Fat: 3 grams
• Carbohydrates: 14 grams
• Fiber: 6 grams
• Sugars: 0.6 grams
• Calcium: 50 milligrams
• Iron: 2.5 milligrams
• Magnesium: 40 milligrams
• Potassium: 193 milligrams
• Phosphorus: 68 milligrams
• Folate: 100 micrograms

Lupini beans are low in fat and cholesterol-free. They are an excellent source of plant-based protein and dietary fiber. Additionally, they provide important minerals such as calcium, iron, magnesium, potassium, and phosphorus. Lupini beans are also a good source of folate, which is essential for various bodily functions, including cell division and the production of DNA.

Lupini Bean Hummus Recipe

I know this is a smoothie website, but I like eating lupini beans in hummus form. Hummus is almost like a really thick smoothie. Here’s a great recipe for lupini bean hummus:

Ingredients:

• 1 cup cooked and peeled lupini beans
• 1/4 cup tahini (sesame seed paste)
• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1/2 teaspoon ground cumin
• Salt, to taste
• Water (as needed for desired consistency)
• Optional toppings: extra virgin olive oil, paprika, chopped fresh parsley

Instructions:

1. Start by rinsing the cooked and peeled lupini beans under cold water to remove any brine or salt.
2. In a food processor or blender, combine the lupini beans, tahini, olive oil, lemon juice, minced garlic, ground cumin, and a pinch of salt.
3. Process or blend the mixture until smooth and creamy. If the consistency is too thick, add water, a tablespoon at a time, until you achieve your desired texture.
4. Taste and adjust the seasoning with salt and lemon juice if needed.
5. Transfer the lupini bean hummus to a serving bowl and drizzle with some extra virgin olive oil. Sprinkle with paprika and chopped fresh parsley for added flavor and presentation.
6. Serve the lupini bean hummus with pita bread, raw vegetables, or use it as a spread or dip for sandwiches and wraps.

Lupini Bean Hummus Nutrition:

Calories: Approximately 540 calories
Protein: Approximately 15 grams
Fat: Approximately 44 grams (healthy fats from olive oil and tahini)
Carbohydrates: Approximately 26 grams
Fiber: Approximately 6 grams
Sugar: Approximately 1 gram
Sodium: Approximately 320 milligrams (may vary based on the amount of salt added)

Feel free to customize the recipe to your taste by adding other ingredients such as roasted red peppers, sun-dried tomatoes, or fresh herbs. Enjoy your homemade lupini bean hummus!

Lupini Bean Smoothie

Like I said, I like to eat lupini beans in a hummus, with some good pita chips or carrots. But if you want you can certainly make a smoothie using lupini beans. It might be a bit thick, but feel free to give if a try.

Certainly! Here’s a recipe for a lupini bean smoothie:

Ingredients:

• 1 cup cooked and peeled lupini beans
• 1 ripe banana
• 1 cup frozen berries (such as blueberries, strawberries, or mixed berries)
• 1 cup almond milk (or any other milk of your choice)
• 1 tablespoon honey or maple syrup (optional, for sweetness)
• 1 teaspoon vanilla extract (optional, for flavor)
• Ice cubes (optional, for extra chill)

Instructions:

1. Rinse the cooked and peeled lupini beans under cold water to remove any brine or salt.
2. Place the lupini beans, ripe banana, frozen berries, almond milk, honey or maple syrup (if desired), and vanilla extract (if desired) in a blender.
3. Blend all the ingredients until smooth and creamy. If the consistency is too thick, you can add more almond milk or water to achieve your desired texture.
4. Taste the smoothie and adjust the sweetness or flavor by adding more honey, maple syrup, or vanilla extract if desired.
5. If you prefer a colder smoothie, you can add a few ice cubes and blend again until well incorporated.
6. Pour the lupini bean smoothie into glasses and serve immediately.

You can also customize this recipe by adding other ingredients such as spinach or kale for added nutrition, a scoop of protein powder for extra protein, or a tablespoon of nut butter for a creamier texture. Enjoy your lupini bean smoothie!