15 Apr Powerfood Lupins – The Alternative to Soy and Seitan in the Vegan Diet
Freeletics Vegan Diet – Get your Protein Intake with Lupini Beans
Many vegan athletes and fitness enthusiasts cover a large part of their protein requirements with soy products like yogurt or tofu or seitan in their natural form or processed into sausages, schnitzel or burgers in addition to legumes and quinoa.
But many more awaits us in the health food store! Keep your eyes open after lupini bean products!
What Are Lupins?
The lupins (or lupini beans) belongs to the family of legumes and is therefore closely related with chick peas or peanuts. More precisely classified, it belongs to the subfamily of Faboideae, which is grown in Europe as vegetable plant, food plant and ornamental plant.
The cultivation of the lupins in Europe makes it even more interesting for us as foods such as soy are only rarely grown in Europe.
What Are the Benefits of the Lupini Bean?
The non-toxicly cultivated varieties of the sweet lupin, which are also suitable for human consumption, are a very high quality protein source. Very popular are sweet lupins, as they are particularly low in bitterness and so much easier to work with.
The lupine shouldn’t shy away in comparison with other legumes:
The lupin protein contains all eight essential amino acids and is particularly low on purine, making lupine different from other legumes.
The carbohydrate and fat content of the lupin is with 4 up to 7% relatively small. Lupin beans are therefore lower in fat than soybeans.
Due to the manufacturing process of the lupin flour, the protein found here is in a concentrated form and amounts, depending on the manufacturer, to 32-41%. Lupini beans are soaked and pressed and the resulting liquid is heated and vaporized. What remains is the high-quality protein that can be bought as lupin flour from the shop.
In addition, abundant carotenoids and vitamin E, potassium, calcium, magnesium and iron can be found in the gluten-free lupine.
The taste of lupin is bean-like and slightly nutty.
Trend Topic Lupins
The Prolupin GmbH, a spin-off of the Fraunhofer Insitute won the German Future Prize at the end of 2014 and now plans to bring to the market in addition to the already available Lupin ice cream (sold under the brand name Lupinesse) other lupine products like milk, tofu or quark.
How Do You Use Lupins?
There is a long tradition in the Mediterranean area to serve salty pickled lupins in restaurants, similar to peanuts lying on the counter in our latitudes.
In addition, you can find in the German health food stores lupine flour, lupin whole meal and lupin finished products, like lupin bread spread, fillet or gyros for the vegetarian cuisine, for example from Albert Tofuhaus.
Because finished products should rarely be on the menu, we recommend you to try out the following recipes and make your vegan sporty kitchen even more diverse.
Recipes with Lupin Products
Lupin flour can be used as an additive for protein drinks, simply add a tablespoon of lupine to your morning shake, for example oat milk and banana. Lupin flour can also be combined with pudding or yoghurt.
Lupin flour can also be used as partial replacement (up to 15%) for wheat flour in baked goods, like bread, pancakes or other doughs in order to reduce the carbohydrate content and increase the protein content of these. Furthermore, lupin flour binds very well, which is very useful, especially in vegan recipes without egg.
One kg of lupin flour costs depending on the manufacturer between 10-14 euros.
The meal is made from whole, unpeeled lupini beans, which are finely ground. Lupin meal can be used as an additional source of protein without any prior soaking as crunch-extra over vegan yogurt or cereal.
You could also pre-cook the lupine meal with buckwheat or oatmeal in plant milk for 10-15 minutes and let it swell for another 10 minutes in order to enjoy a high-protein porridge.
You can also cook lupin meal for about 15 minutes und use it as a basis for Bolognese, instead of using soy granules.
Dried lupini beans can be found in well-stocked health food stores. They can also be ordered online in raw vegetarian food quality, for example on veggiesdelight, the kg for around 7 euros. Most lupini beans must be soaked for at least 8 hours, depending on the variety some even longer, depending on how bitter the lupine seeds are. Changing the water every 8 hours helps.
Some manufacturers also indicate that their varieties can be eaten raw, just take a look on the label.
The soaked lupin seeds are cooked like any other legumes:
Pour away the soaking water, rinse the beans and cook them in fresh water – in a regular pot about 1.25h, in a pressure cooker 35-45 minutes are enough. If the beans still taste bitter, place them again in water and let them stay until next morning, if necessary change the water.
This was not necessary for the lupin seeds we used from the brand “UrkornHof”, since these hardly contain bitter substances. However, it is recommended to soak the beans long enough, so that the alkaloids from the beans have time to dissolve.
Kathrin Friedrich studied information design with a great soft spot for online media. She has been vegan for 8 years, and was vegetarian before.
Her passion for vegan cooking and her ambition to convince more people about the ease and sustainability of the vegan cuisine, brought her to take the Vegan Street Day to Stuttgart in 2010 and to found the first vegan restaurant Coox & Candy from Stuttgart in the following year.
Kathrin has been active in sports since her student days, but started again with Freeletics in early 2014 and sat down new goals for her. After 3 years of a stressful gastro-life, in which the sport came in much too short, she made a cut and is now dedicated to her own project: Clean Eating and up to five training days a week, which proves that you can properly start over as a vegan.
To learn more about Kathrin visit her Facebook Fanpage Vegan Fitness & Foot Lovers.