Lupini bean salad
Lupini bean salad is a vibrant, protein-packed Mediterranean dish made primarily from marinated lupini beans (lupins), often combined with fresh vegetables like tomatoes, cucumbers, red onion, and herbs such as parsley or mint. It's a staple in Mediterranean and Portuguese cuisines, where the beans are traditionally pickled or brined before use.
🍽️ Nutrition at a glance
This salad is exceptionally high in plant-based protein and fiber while being very low in fat and carbohydrates, making it a nutrient-dense choice. A typical serving provides a good amount of iron, magnesium, and folate, with a calorie count around 150-200 kcal per cup.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 16 g |
| Carbs | 18 g |
| Fat | 3 g |
| Fiber | 8 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Magnesium | 110 mg |
| Folate | 180 µg |
| Potassium | 380 mg |
| Phosphorus | 210 mg |
| Zinc | 2.2 mg |
| Manganese | 0.9 mg |
| Vitamin B1 (Thiamine) | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Lupini beans are a traditional Mediterranean snack often eaten straight from the jar as a street food, and their unique brining process removes natural bitter compounds. Nutritionally, they are considered a 'complete protein' source among legumes, containing all essential amino acids.
