Lupini Beans: High-Protein Mediterranean Snack

Lupini beans are the edible seeds of the **lupine plant** (*Lupinus spp.*). They are traditionally soaked and brined to remove natural alkaloids (which are bitter). Popular in Italy, Portugal, Spain and the Middle East, they’re eaten as a **snack** or added to salads.

Per 100 g cooked (in brine): **~120 kcal**, **~10–12 g protein**, **~3–4 g fiber**, **~9–10 g carbs**, very low fat, good amounts of **magnesium**, **manganese**, **iron** and **folate**.

- **Plant protein:** Great option for vegans and vegetarians. - **Rich in fiber:** Promotes satiety and gut health. - **Mineral-rich:** Iron, magnesium and folate support blood and muscle function. - **Low glycemic index:** Suitable for balanced blood sugar.

- **Must be properly soaked/brined** to remove alkaloids; raw beans are bitter and not safe. - **High sodium** if eaten from brine—rinse before serving. - Some people may experience **gas or bloating** from legumes.

- **Snack:** Eat chilled from the brine after rinsing. - **Salads:** Add to mixed vegetable or grain salads. - **Mash or blend:** Use as a base for plant-based spreads. - **Fermented products:** Lupini flour is used in gluten-free baking.

If buying dried lupini, plan ahead: **soak 24–48 h**, changing water often, then cook until tender and soak in brine several days until no bitterness remains.