What Are Lupini Beans and How Do You Cook With Them?

Lupini beans are legumes that are popular throughout the Mediterranean, and are commonly eaten pickled or as a healthy snack.

Also called lupins, they’re sometimes used as a meat substitute because of their abundant amino acid profile, which is comparable to soy, making lupini beans an excellent source of protein.

They’re relatively easy to grow too, just another reason why lupins are becoming a popular plant-based protein option.

Here’s the rundown on the benefits and nutrition of lupini beans, as well as some things to look out for.

Lupini Beans Benefits

Lupini beans don’t contain as much starch as many other legumes. They’re high in protein, are a good source of fiber, and are relatively low in fat.

1. High in protein

Lupini beans are exceptionally high in plant-based protein. In fact, a 1-cup serving of cooked lupins contains more protein than a 3-ounce serving of chicken breast.

2. Low in carbs

Compared to some other beans (navy, kidney, garbanzo), lupins have roughly one-third as much carbohydrate per 1-cup serving.

That makes them a great choice for those watching their carb intake or following a low-carb diet.

3. Good source of fiber

There’s fiber aplenty in lupini beans. Research suggests that fiber may aid digestion, help regulate blood sugar, and offer cardio-protective effects.

A Word of Caution for Lupini Beans

Lupins are a little more high maintenance than other beans.

Because of the bitter alkaloids present in dry lupini beans, they can be poisonous if not prepared properly. So if you were wondering why this veritable superfood isn’t more popular, you likely have your answer.

So while you can’t eat them raw, there are many ways to prepare and eat lupini beans (more on that later). Manufacturers have also been making lupins increasingly accessible, so if you pick up a jar or a bag of ready-to-eat lupini beans at the store, you can safely assume they’ve been processed for consumption.

Additionally, some people who are allergic to peanuts might also develop an allergy to lupini beans.

If you’re allergic to peanuts (which are legumes from the same family as lupins), discuss with your allergist or general physician before trying this food.

Lupini Bean Nutrition

Nutritional data for 1 cup of boiled lupini beans. Daily values (DV) are based on a 2,000-calorie diet.

Energy	198 cals.
Total fat	4.9 g
Saturated fat	0.5 g
Trans fat	0 g
Cholesterol	0 mg
Sodium	6.6 mg
Carbohydrate	16.4 g
Fiber	5 g
Protein	26 g
Iron	11% DV
Magnesium	21% DV
Phosphorus	17% DV
Zinc	20% DV
Folate (B9)	25% DV

Source: USDA.

Are Lupini Beans the Same as Fava Beans?

Don’t get it twisted: While they may look somewhat alike, lupini beans are not fava beans! Their nutritional composition and taste are very different.

Lupini beans are silkier in texture and boast a more savory flavor than fava beans. They’re also higher in nutrients like protein, calcium, magnesium, and some fatty acids.

How to Cook Lupini Beans

To remove the alkaloids that can make lupins toxic, wash the beans, then soak them in a salt solution (brine). Repeat until the solution no longer tastes bitter.

When the bitterness is totally gone, none of the toxic compounds are left in the beans and they become edible. Unfortunately, this process can take up to five days.

A variety of beans called sweet lupins contains fewer of the bitter alkaloids and requires less soaking. If you don’t eliminate all of the bitter compounds, the beans are not only harmful, but they’ll also taste very bitter.