Ever since longevity expert Dan Buettner of the Blue Zones advised eating 120 beans every day, ways to increase the quantity of legumes eaten every day has been a goal of mine. Let me introduce you to one of my secret snacks, the lupini bean.
What is a lupini bean?
Lupini beans (or lupin beans) are a popular legume grown in the Mediterranean basin and Latin America. While they’re extremely common in Europe, they’re less known in the States. But considering more recent accessibility in the keto diet and an environmental emphasis on plant-based diets, expect to see a rise in the lupini bean market.
Around the same size as fava beans, these yellow legumes are a nutritional powerhouse with nearly double the amount of protein that's in chickpeas. Sound familiar? That's probably because supermarkets have started stocking plant-based snacks boasting lupini beans' benefits — and, honestly, it's about time.
Along with diversifying our grocery list, lupini beans provide serious health benefits compared to other legumes, which are already pretty healthy.
The yellow beans have zero net carbs, little fat, and are higher in protein compared to soybeans, which are commonly recognized as the highest source of plant-based protein. Studies have also shown that a diet rich in fiber and protein from lupini beans can decrease cardiovascular and metabolic risks, including insulin sensitivity and high blood pressure.
Lupini beans are a star amongst the legume family, as they have about a third more protein per square inch than many other beans and legumes. Plus, they have practically no starch, so they won't spike your blood sugar, and, in turn, will stave off hunger.
Here's the nutritional profile of 100 grams of unsalted cooked lupini beans, according to the United States Department of Agriculture (USDA):
What’s the best way to eat lupini beans?
Since lupini beans are naturally bitter, they are commonly rinsed and soaked repeatedly and then pickled for a healthy snack.
i incorporate the beans into my plant-based, most commonly in mysalads.
A typical meal might look like a plate of arugula, freshly sliced avocado, walnuts, lupini beans, hemp hearts, cubes of organic tofu, spices, tahini or nut butters, and a healthy coating of EVOO.
Lupin is also commonly used as a wheat alternative in gluten-free flours and other gluten-free products, according to the U.S. Food and Drug Administration (FDA).
While the lupini beans show great promise as a healthy source of nutrients, people with peanut allergies should be cautious of the ingredient since it’s in the same plant family as peanuts.
If you’re trying to get a little more protein or a lot more fiber, lupini beans should definitely be on your radar and will help you reach 120 beans a day. They are available in packs making them the perfect snack in place of chips.
