Lupini beans
Lupini beans, also known as lupins, are a traditional Mediterranean legume, particularly popular in Italy, Portugal, and the Middle East. They are typically prepared by pickling or fermenting the beans in a salty brine, which softens their naturally bitter skin and makes them ready to eat as a savory snack or appetizer.
🍽️ Nutrition at a glance
Lupini beans are a nutritional powerhouse, exceptionally high in protein and fiber while being very low in carbohydrates and fat. A single serving provides a substantial amount of plant-based protein, essential minerals like magnesium and manganese, and has a very low glycemic index.
Nutrition breakdown
| Calories | 196 kcal |
| Protein | 26 g |
| Carbs | 4 g |
| Fat | 4 g |
| Fiber | 4 g |
| Sugar | 0 g |
| Sodium | 600 mg |
| Protein | 26 g |
| Fiber | 4 g |
| Magnesium | 110 mg |
| Manganese | 1.2 mg |
| Iron | 4.5 mg |
| Potassium | 350 mg |
| Phosphorus | 280 mg |
| Folate | 120 mcg |
Per 1 cup (160 g, about 150 beans) · estimated, varies by recipe
💡 What's interesting
Culturally, lupini beans have been a staple snack for centuries, often enjoyed straight from a jar at social gatherings. Their unique preparation method neutralizes naturally occurring alkaloids, and their exceptionally high protein-to-carb ratio makes them a standout in the legume family.
