Lupines are that aperitif that was so popular in bars in Spain, It was as common for them to bring out a plate with lupins as a plate with olives.
The lupins are laying in fashion again along with the rise of protein-rich vegetables to avoid eating so much meat.
What are lupins?
Lupins are the fruit of a plant from the peanut family, They are yellow or mustard in color and are also known as white lupines, chorchos or entremozos.
The most common thing is to see them whole but we can also find them in flour form, which gives us great versatility in the kitchen.
Although their origin is in the Middle East (we can find them in Jordan or Egypt without any problem), They have been part of the Mediterranean diet for centuries, especially in Italy.
The original lupine has a bitter aftertaste, so long hours of soaking were necessary to soften its flavor. Today There is a great variety of lupins that have emerged to avoid that bitter taste.. It is similar to a flavor somewhere between soy and walnut, somewhat earthy.
Now, beware of those allergic to soy and peanuts, It is likely that lupins also give you an allergy, so if we are going to consume them, it is better to be careful.
Properties
Lupins are rising in popularity because they are very nutritionally rich and work as a great substitute for meat consumption. This is why many vegetarians, vegans, and people who eat little meat decide to incorporate this food into their diet. Another interesting feature is its flour, which is used to create gluten-free products, hence its popularity as well. For more information on the nutrient content of lupins, you can consult the article on the vegetables.
They present a high protein content of plant origin, much more than chickpeas, since they have 36g of protein per 100g of lupins. This makes it recommended for athletes as well, both to have energy and to recover after an intense exercise session.
El fiber content It also helps our digestive system, since it helps the immune system to be healthy and also for weight control. By having prebiotics, it favors the proliferation of intestinal flora. Its glycemic contribution is very low, so it also helps with the balance of blood glucose levels.
It also contains minerals such as iron, calcium, magnesium, phosphorus and zinc. These minerals are essential for the proper functioning of the body, to maintain healthy bones and cartilage. Vitamin E and B, They are cell renewers, so the consumption of lupins also influences the health of our cells to keep them healthy and young.
In addition, lupins have several health benefits that make them an excellent snack.
Why consume lupins?
If the previous content were not enough, there are different investigations surrounding this food that indicate that They are much more favorable compared to other legumes. Lupins are more nutrient-dense but lower in calories; they are much richer in protein and plant fiber. They are a source of polyphenols and zeaxanthin, help lower cholesterol, and contain antioxidants that are beneficial for the body. They contain all nine essential amino acids.
All this makes lupines an option for athletes, vegans or vegetarians, celiacs or even for those who follow a ketogenic diet.
How to consume them?
We lupins can find them directly canned to consume or dried. This way we can consume them at home. But we can also take them in the form of "vegetable meat" since it is an ingredient that many companies have incorporated into their products so as not to use other products such as soy, wheat or peas. It is a product with many more benefits and what differentiates it from companies that have opted only for soybeans, for example.
Although the simplest way to Consuming them is as it has always been done, as a snack or appetizer, the whole lupine in brine or pickle. Where in addition to the benefit of lupine, the benefit of pickled products is added. The properties of pickles make the life of the food longer and our intestines benefit from the bacteria that have helped in the fermentation process.
In salads, as garnishes, as a vegetable pate-type preparation. Lupine has great versatility in the kitchen and we can do experiments that we will surely love and that will enrich us nutritionally.
Lupin flour for pasta and pizza, as well as bread, cookies, and pastries. This flour is perfect for gluten-free products, but also for mixing with whole wheat flour to achieve a more beneficial product.
Our recommendation
Making Homemade Lupine Hummus, all we have to do is replace the chickpeas with the cooked lupins and use the rest of the ingredients and spices from the hummus. It is delicious and we can put it as an appetizer with carrot sticks, toasted bread, celery... The only downside is that it runs out quickly.
