Lupins are a relatively little-known legume. However, they are now being increasingly recognised for their amazing nutritional benefits and versatility in food. Two types of lupin are produced in Australia – the Australian Sweet Lupin (ASL) and the Albus Lupin – which are more popular in the Middle East and Europe. The ASL is round with a yellow speckled pigment, whereas the Albus Lupin is white with a flattened, oval shape. Most of our lupin is produced in Western Australia, with around 85% of the world’s lupin being grown here!
Lupins are one of the richest sources of plant protein – providing a huge 40g plant protein per 100g – they’re also very high in dietary fibre – providing 27g fibre per 100g lupin. Lupins also offer many other essential nutrients, including folate, calcium, magnesium, thiamin and zinc – see how lupins compare to other legumes in our nutrient table here.
Using lupins in cooking…
- Lupins are versatile and are available in many different formats, including flakes, splits, flour, kibble and semolina
- Add lupins to all your recipes like smoothies, porridge, soups, salads, granola, muesli, bliss balls, snack bars, and more – simply mix in 2 tablespoons of lupin flakes or flour to boost your recipe with 12g plant protein and 8g dietary fibre
- Lupin flour can easily be used in bread dough and baking by substituting 5-20% of the wheat flour in the recipe with lupin flour
- Many brands now incorporate lupins into breads, breakfast cereals, snack bars, chips and other convenient foods so you can easily enjoy the nutrition lupins provide.
- if you can get your hands on whole lupin seeds, they have a similar taste and texture to field peas and can be used fresh as a salad vegetable, in stir-fries or for pickling!