Lupini Beans: Your Plant-Based Protein Boost

Lupini beans, a protein-packed legume, are becoming increasingly popular in the United States. They are being used in a variety of food products, including bars, protein powders, and hummus. Nutritionists are praising their nutritional value and calling them a superfood.

According to Paris-based nutritionist Lucie Villeneuve, lupini beans are the seeds of the lupinus albus plant. They are traditionally consumed in the Mediterranean region, particularly in Italy, Spain, and Portugal, where they are often served as appetizers or snacks.

Elizabeth Murphy, a Boston-based certified nutritionist, notes that lupini beans are native to both Eurasia and South America. They were widely cultivated by the Romans and the Incan Empire, and even date back to ancient Egypt. BRAMi, a company that specializes in fermented lupini beans, has found lupini seeds in the tombs of Pharaohs.

While lupini beans have been around for centuries, they are only now gaining traction in the United States. Registered dietitian Trista Best attributes their newfound popularity to their exceptional nutrient profile. A serving of lupini beans (1 cup) offers a wealth of nutrients with minimal calories.

Registered dietitian Megan Wong says lupini beans are a good protein source, particularly for vegans. She explains, "Lupini beans are an ideal vegan protein, offering more protein than any legume except soybeans." Wong notes that while most legumes like chickpeas, black beans, kidney beans, and navy beans have 15 grams of protein per cup, lupini beans have a remarkable 26 grams per cup.

Elliot Reimers, a certified nutrition coach in Idaho Springs, Colorado, concurs. "Vegans must be sure to eat enough complete proteins in their diet (usually from animal sources), and lupini beans meet that need," he says. According to Reimers, lupini beans contain omega-3s, which can be beneficial for those following a vegan diet.

Christine Bendana, a culinary nutritionist from Austin, Texas, and the founder of meal planning service www.PrepYoSelf.com, provides a comparison of lupini beans to other legumes:

Lupini beans are lower in calories than other types of beans, making them a good option for weight loss, according to Bendana. She also highlights that lupini beans have fewer carbohydrates, which makes them a suitable choice for individuals following a low-carb or keto diet.

Pam Fullenweider, a registered dietitian in Houston, Texas, and founder of Fully Mediterranean, emphasizes that lupinis are a good source of prebiotic fiber, which nourishes the beneficial bacteria in our gut.

The Mediterranean diet, known for its health benefits, promotes regular consumption of legumes, including lupini beans. Fullenweider explains that legumes are rich in protein, fiber, vitamins, minerals, and antioxidants, all contributing to overall health.

Lupini beans are inedible in their natural state and require a long soaking process before becoming edible. Once properly prepared, they can be enjoyed as a healthy snack or appetizer.

To include them in meals, incorporate cooked lupini beans into leafy salads, zoodles, pasta, or steamed vegetables. Daryl Gioffre, a New York City nutritionist, suggests pureeing them into hummus dip with lemon for a tangy flavor. Lupini beans can also serve as a protein source in dishes replacing animal protein or substituting other beans in soups, stews, burritos, and dips.

Lupin-derived ingredients are used in flour for pasta, cake mixes, cereals, and baked goods. Fullenweider states that lupini bean flour is marketed as a gluten-free alternative to traditional whole-wheat flour, offering more protein, fiber, and fewer carbohydrates per serving compared to wheat-based flour. Mitchelle Wright, a registered dietitian and founder of Kitchenvile.com, highlights lupini beans as a rich source of vitamin B, zinc, magnesium, phosphorus, potassium, and calcium. She notes that lupini beans enhance the nutritional value of baked goods, especially gluten-free products.