Here’s another nutrient rich food to try…

April 16, 2013 BY: LISA

Here’s something new and nutritious…Lupin

Today I was asked to present some information on the health benefits of lupin for a NSW based radio programme- I’m glad I was, as I found out a bit more about this highly nutritious legume.

There are two types of lupin produced in Australia, the Australian Sweet Lupin (ASL) and the Albus Lupin. The ASL is a round with a yellow speckled pigment whereas the Albus Lupin is white with a flattened and oval shape. The lupin crop represents Australia’s largest legume crop with Western Australia producing 85% of the world’s Lupin grain. 

 Here is a comparison of Lupin flour to wholemeal and white flour: Per 100g

  Lupin flour Wholemeal flour White flour
KJ 1391 1471 1498
Protein 39g 11.4g 10.8g
Polyunsaturated fat 3.6g 1g 0.5g
Monounsaturated fat 2.5g 0.24g 0.11g
Carbohydrate 11.46   73g
Fibre 31.6g 11.3g 3.8g

For starters, lupin is very high in protein (lupin seed 30%& lupin flour 40%), very low in fat (6%), and because of its minimal starch has a very low Glycemic Index

Lupins may provide an attractive alternative to dry beans and soy beans, as the protein and oil in lupin seeds is more readily digested and they have lower phytate content. Phytate often inhibits the absorption of nutrients, such as iron, so a product that has less phytate is beneficial.

Main culinary uses of Lupins

  • Lupins require soaking prior to cooking. To cook add 1 cup of dry lupin to 2.5-3 cups of water bring to boil them simmer until tender.
  • Immature lupin seeds have a similar taste and texture to field peas and can be used as a salad vegetable, in stir fries or for pickling
  • Lupin flour can easily be used to prepare similar foods to the full wheat foods by substituting 5-20% wheat flour with lupin flour in the recipe.

If you want to try to use this product in your cooking it is best to create a mix with the flour you would normally use. Keep in mind the lupin flour has a strong taste so start by adding in small amounts. This way you will improve the nutrition profile without compromising taste.

The recipes on the site below suggest these type of mixes:

For savoury dishes- ½ usual flour and ½ lupin flour

And sweet dishes ½ cup lupin and 1 cup of your usual flour

For more recipe ideas, check out: http://www.irwinvalley.com.au/?page_id=9

Other Lupin Facts:

  •  Lupin flour is gluten-free, which means it’s safe to eat for people with wheat allergies or coeliac disease.
  • Lupin has the lowest Glycemic Index (GI) of any commonly used grain; a diet rich in low GI carbs can be one of the secrets to long-term health.
  • Lupin is high in fibre and soluble fibre. Studies show that a high fibre diet can help reduce the risk of digestive and bowel disease, lower cholesterol, and even assist in weight loss.
  • Lupins are one of the best sources of arginine, an amino acid which is thought to improve blood vessel performance. Recent studies show that when included in the diet, arginine may help in reducing blood pressure.
  • The fat content in Lupin Flour is around 7% and a large part of it is polyunsaturated and contains significant amounts of omega 3 and omega 6 plus has high antioxidant capacities.

I’d love to hear of your cooking successes with lupin.

Enjoy!

Lisa APD

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