The forgotten lupine bean

Lupini beans are foreign to most people here in North America, but they've always been a staple in my home growing up. When I got to know my husband's family it became apparent that it was a staple in their home as well! Maybe it's a Mediterranean thing. I'm of Armenian descent and my hubby Italian and there was never a shortage of lupine beans in either of our households.  So we both grew up with this yummy little bean in our lives, but not until recently did I realize how healthy this is for us. That's when I incorporated it into our diets and decided that it would be a 'go to' snack for all of us, including our daughters who happen to love this little bean.

So I'll fill you in on the health benefits of this bean, but before I do let me share just how delicious it is and how you can incorporate it into your diet.  For us Mediterranean folk this bean is enjoyed as a salty snack. It's a "mezes" or "tapa" style of dish; a small snack enjoyed amongst other finger food.  The beans are soaked and boiled and then stored in a salt brine mixture. They are a crunchy, savory snack that you pop into your mouth (removing the outer layer) and eat them, similar to eating edamame (whole soybeans).  My hubby and I will eat about half a cup of lupini beans every day, especially on days where our diet doesn't include a legume. I'll fill you in on the importance of including legumes in your diet in another post so stay tuned!

They are really delicious and they are becoming more commonplace. You can even find them prepared and are being sold in jars ready for your enjoyment. I prefer to make them myself but hey if you just want to try them out before you attempt to make them yourself, you can easily pick them up off the shelf pre-prepared.

Before  I delve into the process of making these, I'll share some of the health benefits of this mighty little bean.

• high in protein - approximately 45% of calories are derived from protein.  Next to the soy bean this is the highest protein dense bean - a whopping 13 grams of protein per half a cup (compared with 14.5g found in I/2 cup of soybeans)
• high in manganese - 28% of your manganese requirement in half a cup. Manganese is essential for skin health, protects against free radical damage, stabilizes blood sugar.
• a good source of folate (essential during pregnancy), magnesium (aids calcium absorption, muscle relaxant) and phosphorus (essential for healthy bone formation)- 10-12% of recommended intake of each, in half a cup
• also a source of thiamin, calcium, iron, potassium, zinc and copper
• low calorie - half a cup is less than 100 calories
• low on the glycemic index - it's in fact a blood sugar stabilizer
• high in fibre, which is good for your colon health, promotes regularity, and lowers cholesterol
• gluten free.

One word of caution I have for lupini beans is that prior to cooking they contain alkaloids, poisonous natural compounds which give the lupini its bitter taste. Soaking and cooking the beans removes these alkaloids. In addition, some people with peanut allergies are also allergic to lupini beans.

Cooking these beans is super simple:

• soak dry beans in filtered or spring water for 3 days - changing the water once per day. I like to soak these in a glass or ceramic container. The beans should be fully immersed in water leaving at least 2 - 3 inches of water over the surface of the bean. Note: on day 1, the ratio of water to dry bean should be at least 4:1 as the beans will soak up a lot of the water.
• on day 3, strain the beans, rinse thoroughly and place in a large stove-top cooking pot. Cover the beans with filtered or spring water. The beans should be fully immersed in water leaving at least 2-3 inches of water over the surface of the bean. Bring to a boil, lower the heat to low, cover and simmer for 1 hour.  Strain and run under cool water.
• move the beans back to the glass container and soak once again for 6-7 days changing the water twice per day. On day 5 onwards taste the bean to see if it tastes to your liking. The taste right before placing it into the brine solution should be ever so slightly bitter. If there's no bitter taste then the bean will not keep as long in the brine solution.
• Once the taste is to your liking, strain and rinse the beans and place in 1 litre glass mason jars with 1 T of sea salt. Top the jars with filtered or spring water and place in the fridge until ready to be consumed. You can consume after 12 or 24 hours after placing it into the brine solution. Can be kept in the fridge for 3 months although mine only last a few weeks.

Attached below are pictures of the various stages of lupine bean cooking process. Starting with the dry bean and ending with the prepared edible bean.

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The forgotten lupine bean

Author: Lara

Prep time: 35 MinCook time: 1 HourTotal time: 1 H & 35 M

Lupini beans are a savoury snack that are high in protein and essential vitamins and minerals such as manganese, folate, magnesium, phosphorus, thiamin, calcium, iron, potassium, zinc and copper. Delicious and healthy!

Ingredients

• dry lupini beans
• filtered or spring water
• sea salt
• mason jars

Instructions

1. Place dry beans in a glass container and soak in filtered or spring water for 3 days - changing the water once per day. The beans should be fully immersed in water leaving at least 2 - 3 inches of water over the surface of the bean. Note: on day 1, the ratio of water to dry bean should be at least 4:1 as the beans will soak up a lot of the water.
2. On day 3, strain the beans, rinse thoroughly and place in a large stove-top cooking pot. Cover the beans with fresh filtered or spring water. The beans should be fully immersed in water leaving at least 2-3 inches of water over the surface of the bean. Bring to a boil, lower the heat to low, cover and simmer for 1 hour. Strain and run under cool water.
3. Move the beans back to the glass container and soak once again for 6-7 days changing the water twice per day. On day 5 onwards taste the bean to see if it tastes to your liking. The taste right before placing it into the brine solution should be ever so slightly bitter. If there's no bitter taste then the bean will not keep as long in the brine solution.
4. Once the taste is to your liking, strain and rinse the beans and place in 1 litre glass mason jars with 1 T of sea salt. Top the jars with filtered or spring water and place in the fridge until ready to be consumed.
5. You can consume after 12 or 24 hours after placing it into the brine solution. Can be kept in the fridge for 3 months although mine only last a few weeks.

Notes:

 

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