Lupini Beans: How to Cook and Eat This Rich in Proteins Ingredient
Last updated on January 3rd, 2019 at 06:07 pm
What are Lupini beans?
Lupini beans are the seeds of the Lupinus albus, a plant belonging to the Leguminous family. It grows up to one meter tall and has palmate leaves. This legume has been widely known and used since ancient times in the Mediterranean basin and the Middle East.
In times of famine, children would go around with their pockets full of lupini beans to eat, leaving a trail of peels. Today, it is more than a food. We find this peculiar legume as a pastime at village festivals and fairs in Italy, where they are sold in stalls.
This legume has been cultivated for different purposes throughout the centuries. Some are to improve the soil for grazing, as a nutritious food and for its therapeutic properties. Archaeologists have found these seeds in the Egyptian and Mayan pyramids. The first crops can be traced back to about 4000 years ago, both in the Mediterranean and in the Andean region of South America.
Are Lupini beans healthy?
Lupins are composed of 10% water, 40% carbohydrates, 38% proteins and 3.2% ashes, with the remaining percentage made up of fats.
They contain zinc, which promotes immune function. Manganese, which neutralizes free radicals and prevents cell damage. Copper, selenium, magnesium, help keeping bone density perfect and protects muscle support. Other nutrients are calcium, phosphorus, potassium, sodium and iron, as well as vitamin A, B vitamins and vitamin C.
The presence of amino acids such as glutamic acid and aspartic acid is also very high. Lupines contain arginine, beneficial on endothelial function, improving the performance of blood vessels. Thiamin (vitamin B1), essential for the metabolism of carbohydrates and fats, helping to keep the nervous system healthy. And lastly, folic acid (vitamin B9), which helps the body to metabolize proteins and controls the activity of genes.
These legumes are an excellent alternative to animal proteins, providing a remarkable contribution. In fact, the proteins present in them are 38 gr. to every 100 gr. of protein, a quantity comparable to that of meat and superior to that of eggs.
They are easy to digest, prevent hypertension, reduce the levels of bad cholesterol and increase the good one thanks to their omega 3s. They contain tocopherol, which helps to prevent type 2 diabetes and colon cancer. And also the protein conglutin, found in the seeds, that helps to fight the accumulation of glucose in the blood, mimicking the action of insulin.
Their fibers exert also an essential function. It accelerates the intestinal transit, contrast constipation, give a sense of satiety. They are helping in weight loss in a low-calorie and balanced diet.
Lupini beans are gluten-free. The flour is used in the preparation of bread, pasta, biscuits, and crackers for those with a gluten intolerance. Other uses are in sausages and canned meat.
How to prepare Lupini?
Lupini beans contain 116 kcal per 100 gr. of product. They contain two basic alkaloid substances, the lupaina and the lupine, that are very bitter and toxic if ingested in high quantities. For this reason, in order to eliminate them, they need to be soaked for 3-4 days and then boiled for 20 minutes. (Lupinus in Greek means “bitter taste”).
How to prepare Lupini Beans in its brine
Ingredients
- 500 gr Lupini beans dry
For the rinsing and soaking
- water as needed
For the brine
- 100 gr salt
- 1.5 liter water
Instructions
Washing and cooking
- Wash the lupini beans under running water and leave them to soak in a pot for 24-26 hours. Make sure to change the water in the morning and in the evening.
- After soaking, wash the lupini beans again under running water, fill the pot with cold water and put the water to boil.
- Prepare another pot with the same amount of water and put it to boil.
- Once the water boils, cook for about 2 hours, 2½ hours and, halfway through cooking, transfer the lupini to the other pot and continue to cook for rest of time.
Soaking
- After cooking, let the lupini beans cool for 10 minutes.
- Then rinse them with running water, and put them back in a pot with cold water.
- Keep them soaked for 4-5 days. Changing the water 2-3 times a day: more often they change the water and first they'll become sweeter.
Preparation of the brine
- To complete the preparation of the lupins, but also to preserve them until you eat them all, you need to prepare a brine with 60-70 g of salt per liter of water.
- Put 1.5 l of water in a pot and bring it to boil.
- When the water begins to boil, pour 100 g of salt and stir with a wooden spoon to completely dissolve the salt.
- Add the lupins and leave them cooking for a minute.
- The lupini beans are finally ready to eat!
Notes
Nutrition
You can enjoy this tasty snack as is, or salted like they do in Italy.
Lupini beans are a classic for Christmas! Thank you they remind me of my traditions! Buon Natale!
Here in Ecuador, lupini beans are called ‘chochos’ and are most often marinated in lime juice and topped with crumbled plantain chips and toasted corn. Sometimes the chochos are made into a cold vegetarian ceviche in a base of tomato sauce with sliced onion and topped with the plantain chips and toasted corn. This is called ‘cevichocho’ and you can buy it from street vendors. It is so delicious.
Muchas gracias Maia! This is absolutely interesting and I would love to try cevichocho, hopefully I can visit Ecuador soon!