Lupins are legumes that are often found in country feasts to be munched as snacks. They can be used to prepare soups and soups, because they are energetic and rich in nutrients, and are useful for the health of the heart and the entire cardiovascular system. Let's find out better.
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Description of lupins
Lupinus albus, is a legume.
Lupine is a plant that loves a temperate climate and grows well along the Mediterranean coasts. It is a legume little used in our kitchen, but, in recent years, thanks to the knowledge of its innumerable properties, it has been rediscovered and re-evaluated. It is often found in village festivals, ready to munch on as a snack.
Properties and benefits of lupins
Lupine is very energetic and very protein . It contains about 40 grams of protein on 100 grams of food, an amount comparable to that of meat. Lupine is therefore a valid alternative to foods of animal origin as far as protein intake is concerned.
Lupine is highly digestible and does not contain cholesterol . It is therefore a highly recommended food in the prevention of cardiovascular risk. It also contains a good portion of dietary fiber and essential fatty acids such as Omega 3 and Omega 6.
Lupine does not contain gluten, so it can also be consumed by those suffering from celiac disease .
Lupins produce a flour used for the preparation of pasta and various baked goods.
Calories and nutritional values of lupins
100 g of lupins contain 114 kcal / 476 kj.
Furthermore, for every 100 g of this product, we have:
- Water 69g
- Carbohydrates 7.10 g
- Sugars 0, 50 g
- Proteins 16.40 g
- Fats 2.40 g
- Cholesterol 0 g
- Iron 5.50 mg
- Calcium 45 mg
- Phosphorus 100 mg
- Vitamin B1 0.10 mg
- Vitamin B2 0.01 mg
- Vitamin B3 0.20 mg
Lupine, ally of
Intestine, heart, skin.
Vegetable proteins for athletes: how to supplement them with lupins, cereals and algae
Curiosity about lupins
As is known, in I Malavoglia, the famous novel by Giovanni Verga, the episode of the failure of a "lupine shop" is central. But perhaps not everyone knows that there is a small mystery about the nature of these lupins.
In the novel, in fact, there are no elements that tell us exactly what these lupins were. In fact, it is not certain that Verga referred to legumes because, in Sicily, certain species of molluscs, similar to clams, are called lupins.
A recipe up your sleeve
Now that we know all the properties of the lupine, how do we cook it? Lupins contain a very bitter substance and, to eliminate their taste, they must be boiled and salted before consumption . After boiling them, they should be kept for at least a couple of hours in salt water.
At this point they can be toasted. Alternatively, again after having performed the "softening" procedure, they can be used for the preparation of soups and stews. Try adding them to mixed vegetable soup and you won't regret it.
