Stir-fried lupins with vegetables
Stir-fried lupins with vegetables is a savory dish featuring tender lupin beans (lupini) sautéed with a medley of vegetables like bell peppers, onions, and garlic. It is a popular, protein-rich preparation in Mediterranean and Latin American cuisines, often served as a hearty side or a light main course.
🍽️ Nutrition at a glance
This dish is an excellent source of plant-based protein and dietary fiber, while being relatively low in fat and carbohydrates. A typical serving provides a good amount of iron, magnesium, and folate, with a calorie range of approximately 200-250 kcal.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 18 g |
| Carbs | 25 g |
| Fat | 5 g |
| Fiber | 10 g |
| Sugar | 4 g |
| Sodium | 380 mg |
| Iron | 4.5 mg |
| Magnesium | 110 mg |
| Folate | 180 mcg |
| Potassium | 520 mg |
| Phosphorus | 290 mg |
| Zinc | 2.5 mg |
| Vitamin K | 15 mcg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Lupins are ancient legumes that were a staple food for Roman soldiers and are now experiencing a modern revival as a sustainable, high-protein crop. Their unique, slightly bitter flavor is traditionally mellowed through a lengthy pickling or soaking process before cooking.
