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 the form of flour, 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 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
Lupines are rising in popularity because they are very nutritionally rich and work as a great substitute for meat consumption. This is the reason why many vegetarians, vegans or people who eat little meat decide to incorporate this food into their diet. Another interesting thing is its flour, which is used to create gluten-free products, hence its popularity as well.
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.
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. Lupines have more nutrients but fewer calories, they are much richer in protein and vegetable fiber. They are a source of polyphenols and zeaxanthin, help reduce cholesterol and present beneficial antioxidants for the body. Contains the nine essential amino acids for the body.
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 pastas and pizzas, as well as breads, cookies and pastries. This would be perfect for gluten-free products but also to mix with whole wheat flour and obtain 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.