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Lupin Bean

Lupin Bean
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Lupin Bean

Lupini beans were once a popular food of people in Latin America and also the Mediterranean region. These beans have a yellow color and they are now used like prickled snacks all over the world. 

Lupin Beans are soaked  in running water to remove most of the bitter alkaloids and then cooked or toasted the seeds to make them edible, or else boiled and dried them to make kirku. However, Spanish domination led to a change in the eating habits of the indigenous peoples, and only recently has interest in using lupins as a food been renewed.


Australian Sweet Lupins  are high in protein, dietary fibre and antioxidants, very low in starch, and are gluten-free. Lupins can be used to make a variety of foods both sweet and savoury including everyday meals, traditional fermented foods, baked foods and sauces. 

Lupin beans are commonly sold in a salty solution in jars and can be eaten with or without the skin.  Lupini dishes are most commonly found in Europe, especially in Portugal, Egypt, Greece, and Italy, and also in Brazil. In Portugal, Spain, and Spanish Harlem, they are popularly consumed with beer.

In Lebanon, Jordan, Syria, Israel and Palestine, salty and chilled lupini beans are called termos and are served as part of an apéritif or a snack. 

Australian Sweet Lupins are high in protein, dietary fibre and antioxidants, very low in starch and are gluten and GMO free. Lupins can be used to make a variety of foods both sweet and savoury including everyday meals, traditional fermented foods, baked foods and sauces.

Health Benefits of Lupini Beans:

1. Highly nutritious:

Lupini beans comprise of high content of several beneficial nutrients, making them very nutritious. They contain lots of fiber, protein and also little amounts of starch and oil. Due to their nutritional profile, they are recommended to be consumed by everybody.

2. Weight loss:
The low fat and carbohydrate present in lupini beans aid people to lose their additional weight. In addition, the fiber inhibits appetite by offering a satisfied feeling to the stomach during the day. This eliminates the need for unhealthy snacks, which normally contribute to weight gain.

3. Enhance bowel health:
Constipation, IBS and other health complications linked to a poorly functioning bowel may be remedied through consuming lupini beans. This is because these beans act like a probiotic, thereby enhancing bowel health. Better bowel function results in lessening of the symptoms of constipation and other bowel problems.

4. Arginine:
Lupini beans contain high amounts of arginine, which is an important amino acid. Arginine assists in lowering levels of blood sugar and cholesterol. People with hypertension can benefit from the reduction in blood pressure caused by arginine.

5. Antioxidant effects:
Other than being a great protein source for both humans and also animals, lupini beans are also a good antioxidant source. High intake of these beans is thereby vital for lowering the likelihood of developing various ailments, including cardiovascular problems, cancer, diabetes and neurodegenerative diseases.

The only shortcoming of lupini beans is that they have to be cooked for a long time so as to eliminate their bitter taste. 

Nutrition Data for Lupins, mature seeds, raw (16076)

NutrientNutrient value per 100 gm1 cup
Water10.44 g18.792 g
Energy371 kcal667.8 kcal
Protein36.17 g65.106 g
Total lipid (fat)9.74 g17.532 g
Carbohydrate, by difference40.37 g72.666 g
Fiber, total dietary18.9 g34.02 g
NutrientNutrient value per 100 gm1 cup
Calcium, Ca176 mg316.8 mg
Iron, Fe4.36 mg7.848 mg
Magnesium, Mg198 mg356.4 mg
Phosphorus, P440 mg792 mg
Potassium, K1013 mg1823.4 mg
Sodium, Na15 mg27 mg
Zinc, Zn4.75 mg8.55 mg
NutrientNutrient value per 100 gm1 cup
Vitamin C, total ascorbic acid4.8 mg8.64 mg
Thiamin0.64 mg1.152 mg
Riboflavin0.22 mg0.396 mg
Niacin2.19 mg3.942 mg
Vitamin B-60.357 mg0.6426 mg
Folate, DFE355 µg639 µg
Vitamin B-120 µg0 µg
Vitamin A, RAE0 µg0 µg
Vitamin A, IU0 IU0 IU
Vitamin D (D2 + D3)0 µg0 µg
Vitamin D0 IU0 IU
NutrientNutrient value per 100 gm1 cup
Fatty acids, total saturated1.156 g2.0808 g
Fatty acids, total monounsaturated3.94 g7.092 g
Fatty acids, total polyunsaturated2.439 g4.3902 g
Cholesterol0 mg0 mg
NutrientNutrient value per 100 gm1 cup
Caffeine0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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