Italian Lupin Beans
Lupin Beans are An Italian Christmas Tradition, they can be served as a snack or after a Holiday Dinner. Made from dried beans that have been soaked and boiled. The next time you’re looking to diversify your diet and explore new flavors, consider including lupin beans.
Lupin Beans is a Christmas Tradition that we never miss and I would have to say neither do most Italians. Italians also like to share their homemade Alcoholic Sugar Cubes!
WHAT ARE LUPIN BEANS?
Lupin beans, also known as lupini beans or lupins, are the edible seeds of the lupin plant. They are native to the Mediterranean region. These beans have a rich history in traditional cuisines. Lupin beans come in various colors, including white, yellow, and even speckled varieties. They boast a unique nutritional profile that sets them apart from other legumes.
RECIPE INGREDIENTS
- Lupin beans
- Salt
HOW TO MAKE a LUPIN BEANS SNACK
In a very large pot soak the beans, make sure the beans are well covered in cold water for a couple of days. The water should be changed two times a day.
Boil the beans until tender but not mushy.
Drain the beans then rinse in cold water. Place the beans back in the large pot, then cover them with cold water. Change the water again two times a day, let soak for approximately 8-10 days or until the beans are no longer bitter.
When ready to serve, place the beans in a large bowl and toss with salt to taste. Bite the tip of the bean to remove the skin and eat the bean. So good!
Are The beans good for you?
Lupin beans are a fantastic source of plant-based protein, making them an excellent choice for vegetarians and vegans. Loaded with dietary fiber, lupin beans promote digestive health, they also help in maintaining a healthy cholesterol level, which contributes to a feeling of fullness.
These beans are also good source of various vitamins and minerals, including B vitamins, iron, potassium, and magnesium.
WHAT ARE LUPIN BEANS USED FOR?
They are served as a traditional snack in Mediterranean countries such as Italy, Greece and Spain. They can be brined or pickled or served as a protein rich snack such as this recipe.
They can be made into Lupin flour, which is used in baking adding a nutritional boost to recipes, increasing protein and fiber content.
Lupin beans can be used as a meat substitute in dishes like veggie burgers, sausages, and plant-based stews.
HOW TO STORE THE BEANS
Store the beans in an airtight container or jar, keep at room temperature for up to 5-6 days. Any beans that are not tossed with salt should be kept covered in water and the water changed once a day. They should keep for up to 7 days.
I think they are best eaten within a few days. I usually store them in plastic bags in the fridge and add salt (I like mine quite salty just how I like my popcorn) just before serving. Enjoy!
An Italian Christmas Tradition – Lupin Beans
Ingredients
- 1 pound dried lupin beans
- salt to taste
Instructions
- In a very large pot soak the beans (make sure the beans are covered by at least 2-3 inches of water) in cold water for 2 days changing the water 2x a day.
- Then boil the beans for approximately 55-65 minutes or until tender (not mushy).
- Drain beans well and rinse with cold water a few times, place the beans back in the large pot and cover with cold water (make sure the beans are covered with 2-3 inches of water), change the water 2x times a day and let soak for approximately 8-10 days or until beans are no longer bitter.
- When ready place beans in a large bowl and toss with salt to taste. Bite the tip of the bean to remove the skin and eat the bean. Enjoy!
Nutrition
Updated from December 20, 2017.
Are the beans soaked on the kitchen counter or in the refrigerator?
Hi Nessa, on the counter, I hope you enjoy it. Take care!
You are right I’ve been making them for 50 years and l was taught be my mother. Approx. 1 hour coming time.
Hi Carmelina, thanks, take care and have a great week!
I got some lupine beans in a glass jar in water and citric acid
The jar doesn’t say ready to eat
It says contains lupins.
Can I eat these or do I still need to do eight days soaking?
Hi Lisa, I think you should rinse some really well and then try it, apparently the jarred ones are ready to eat, but if they are really bitter then they should be soaked. I hope that helps. Take care!
Hi Rosemary!
You are so right! These are delicious. We were brought up having them every holiday season! I like mine with salt and black pepper! Yummy with a glass of chianti! Thank you.
Hi Lydia, thanks and yes the perfect combination. Take care and have a great weekend!
I make these all the time but 55-65 minutes is too long to cook the beans after they have reconstituted. I cook them (boil) for exactly 20 minutes before rinsing and starting the soaking/changing the salt water.
Hi Mary, sorry I am going to disagree with you, I just made them a few days ago and I definitely needed around an hour. 🙂