How To Eat Protein-Packed Lupini Beans, For The Uninitiated

You may have heard of lupini beans, which are a traditional Mediterranean food that have become popular in North America. The beans are prized for their dense nutrition, and by people who enjoy a low carbohydrate diet. They're often eaten as a packaged snack, but are also available dry or purchased already prepared in a jar. If you're not familiar with how to utilize this nutritional powerhouse, here are some ideas on how to prepare and serve them.

One cup of the nutritious lupini bean has about 198 calories and contains 26 grams of protein, 16 grams carbohydrates, 5 grams of fat, and 5 grams of fiber. The beans have a tougher shell and are soft inside, and look similar to fava beans.

When purchased dry, they need to be soaked overnight in salted water, then cooked for about 2.5 hours. Then, after cooking, the beans are soaked again with new water, replacing it twice a day for five to seven days. This process removes the bitter flavor from the alkaloids in the shell. They should be a buttery golden color when they have been cooked properly. If you buy the beans in a can or jar, they have already been cooked and are ready to eat. It's a good idea to rinse the beans before consuming them to remove some of the salt. The outer shell is edible, but most people prefer to remove it and just eat the softer inner part of the bean. Lupini beans can be eaten alone as a delicious snack, or as a part of a larger recipe.

Lupini beans are often added to a platter with other foods for grazing, serving the beans alongside cheeses, charcuterie, crisp veggies, and dips. To enjoy one, just pluck a bean from the tray and make a small tear in the outer shell with your teeth. Pop the inner bean into your mouth and enjoy! If you'd prefer to utilize the lupini bean in a recipe, there are numerous dishes that will be enhanced by this nutritious food staple.

If you're feeling adventurous, try preparing lupini bean hummus. In a blender, mix a cup of the beans with some extra virgin olive oil, lemon juice, salt, spices, and herbs, or you can use your go-to favorite hummus recipe. It makes a great dip to serve with veggies. To make an incredibly nutritious, protein-rich side dish, use a variety of ingredients to upgrade a dense bean salad, with lupini beans as the highlight. You might also put together a green salad with arugula combined with lupini beans, onions, lemon juice, a vinaigrette, and flavorful garnishes. Another option is to substitute lupini beans for cranberry beans in a sumptuous recipe for classic pasta e fagioli, which is an Italian pasta and bean dish served as a rich soup. There's really no limit to how you can serve flavorful lupini beans.