Lupins are a relatively little-known legume, previously produced mostly for animal feed, however lupins 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 – 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 provide lots of other essential nutrients including folate, calcium, magnesium, thiamin and zinc – see how lupins compare to other legumes in our nutrient table here.
Using lupins to cook with…
- Lupins are super 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!
- Download our new e-book by clicking on the cover to the right and be inspired to add lupins to your recipes…
Not sure where to get hold of lupins?
