What Is Lupin Flour?

Lupin flour is made from lupin bean, a low-carb, high-protein legume from the legume family. This kind of flour is now widely used by vegans and keto dieters. In the earlier years, lupin beans were consumed as a snack in the Mediterranean, where they were pickled and eaten whole. In recent times, however, lupin beans have been powdered and used as a more keto-friendly alternative to wheat flour.

Why Lupin Flour Is A Good Alternative

The health benefits of lupin flour are the main reason why it's a good substitute for commonly used flour. It is one of the highest sources of protein and dietary fiber, and very low in gastric irritants such as lectins and saponins. It also consists of other useful vitamins and minerals that help keep the human body strong and healthy. It's known to reduce blood pressure, treat anemia, and improve bowel health. Furthermore, it helps promote the growth of good bacteria, is gluten-free, and non-GM.

When to Use Lupin Flour

It's not uncommon to find a lupin flour recipe today. Cooking and baking with lupin flour is one of the best ways you can consume this superfood. You can use it for baking bread and pastry, as a thickener in soups, or as breading for frying foods. There are various vegan lupin flour recipes and lupin flour bread recipes available in bookstores and on digital platforms. You can also use your usual baking procedures to make lupin-rich muffins, tortillas, or a special cookie recipe, just by replacing wheat flour with lupin flour. Using just a little imagination and experimentation, you can take advantage of this healthy food and its nutty taste. For every 1/4 cup of lupin flour, there is 11g of dietary fiber and only 1g net carbs, making it ideal for a low-carb diet.

Lupin Flour Recipes

As mentioned earlier, there are many ways you can incorporate lupin flour into your diet. You can eat them raw, cook them or bake them with other food ingredients. Below are two easy-to-prepare lupin flour recipes you might want to try.

1. Low Carb White Lupin Tortilla

One of the easiest lupin flour recipes you can try is the Low Carb White Lupin Tortilla. It's a great and easy-to-make recipe because, aside from its low-carb keto-friendly characteristics, it is prepared without having to knead the flour. It's made similar to a French crepe, only cooked a little longer.

All you need to prepare this Low Carb White Lupin Tortilla is 50g dairy whole milk, 15g lupin flour, 1 large egg, coconut oil, and a little salt. Whisk the egg, and add a pinch of salt and lupin flour. Then, whisk again and add milk. Whisk some more until the texture is smooth. When you're ready, smear your frying pan with a little bit of coconut oil and wait for it to heat. When your pan is hot enough, start cooking your tortilla as per usual. Remember to keep the stove on medium/low heat to allow moisture to evaporate. When the tortilla is dry, it's ready to eat! Don't worry if you've taken it out too soon, or spread it a little too thin, you'll still have a lupin crepe!

2. Lupin Flour Fettuccine Noodles

If you enjoy eating pasta dishes, this recipe for Lupin Flour Fettuccine Noodles can help you indulge cravings without the guilt of eating too many carbs. This is easy to prepare and each serving has only 2g net carbs.

To make your Lupin Flour Fettuccine Noodles, you will need 3 eggs, 3 tsp lupin flour, 2 oz cream cheese, and a dash of salt and pepper. The first thing you need to do is preheat your oven at 325 degrees F with the cookie sheet covered in parchment paper. Next, pour all ingredients into a blender and mix well. Then pour the mixture evenly to the cooking sheet and tilt the pan until it covers edge to edge. Bake for 10-14 minutes and let it cool for another 10 minutes. After that, completely peel it off the parchment, roll the sheet of noodles, and cut them into 1/4 inch wide noodles. Your Lupin Flour Fettuccine Noodles is now ready to be simmered in sauce or broth for a few minutes before serving. Enjoy!