5 Recipes with lupins

Who says veg says lupine

Lupins are very easily found in the supermarket fresh counter, in bags or packs in brine.

It is more difficult to find buckets, perhaps also because people buy them less, as their preparation is quite long - it takes days to soak! - and care must be taken to boil and cook them well because they contain a very bitter toxic substance called lupinin, which is dangerous for the body.

Often considered only in aperitifs or as a meal, lupine can become a special basic ingredient for vegans and vegetarians, given the high content of important nutrients, such as proteins, vitamins, iron, potassium, omega 3 and 6 ; since they are gluten-free, they are also perfect for those suffering from celiac disease or gluten allergies.

They are food allergens, therefore , we advise you to be careful if you have never tried them, especially for those who already have some food sensitivities. Here are some recipes with lupins.

Lupine vegan meatballs


Ingredients for 20 meatballs approx

> 250 grams of drained pickled lupins

> 1 large potato

> 1 small zucchini

> 1 spring onion

> pepper

> salt

> chilli pepper

> breadcrumbs

> extra virgin olive oil


Remove the peel from the lupins and dip them in a bowl filled with hot water, leaving them in water for at least half an hour; in the meantime boil, peel and mash the potato, drain the lupins and chop them with the mixer, then put them together in a bowl. In a non-stick pan lightly fry the onion, add the zucchini cut into small cubes, salt and pepper.

Cook covered and low heat for about 10 minutes . Combine the two compounds and form meatballs, crushing them lightly and flour them in the breadcrumbs.

Place them on the baking tray covered with non-stick paper, brushing them with a little oil. Bake at 200 degrees for about 20 minutes, turning the meatballs once halfway through cooking.

Hummus of lupins


Ingredient for about 4/5 people

> 300 grams of pickled lupins

> 1 spring onion

> 1/2 lemon juice

> sesame seeds

> extra virgin olive oil

> salt

> pepper.


Soak the lupins in hot water for at least an hour, then rinse them well and peel them. Boil them in a saucepan with a little water for a few minutes, then drain and place them in the blender, or use the immersion blender, together with the onion, a couple of pinches of salt, a sprinkling of freshly ground black pepper, three or four tablespoons of extra virgin olive oil, blending until it becomes a soft cream.

If necessary add a tablespoon of water. For a tastier but not vegan taste, add a couple of parmesan flakes and some Taggiasca olives before chopping. Dust with sesame seeds and fresh parsley to taste.

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