What Are Lupini Beans? Health Benefits + How To Cook Them

Lupini beans (or lupin beans) are a popular legume grown in the Mediterranean basin and Latin America. They come from the seed of the Lupinus plant, which certified nutritionist Serena Poon tells us is in the same family of legumes as peas, chickpeas, lentils, and fava beans. 

While they're extremely common in Europe, they're less known in the States. But considering more recent accessibility in the keto diet and an environmental emphasis on plant-based diets, we expect to see a rise in the lupini bean market. 

The yellow beans have zero net carbs, little fat, and are higher in protein compared to soybeans, which are commonly recognized as the highest source of plant-based protein. This makes lupini beans work well for anyone following a keto diet.

Studies have also shown that a diet rich in fiber and protein from lupini beans can decrease cardiovascular and metabolic risks1, including insulin sensitivity and high blood pressure. 

Similar to the legume family they come from, Poon tells us lupini beans contain protein, fiber, vitamin B, phosphorus, calcium, iron, magnesium and manganese. "This nutrient-dense bean offers anti-inflammatory antioxidants," she says. "As well as gut support, with the high level of prebiotic fiber that helps to promote healthy intestinal bacteria."

Incorporating lupini beans into the diet can be beneficial for several reasons. Registered dietitian Jess Cording, M.S., R.D., CDN tells us many of her vegetarian and plant-based clients often have trouble feeling full. This can happen to meat-eaters too, if they're not getting enough fiber, protein, or healthy fats into their diets.

The process to prepare lupini beans can be both labor intensive and time consuming. "If you don't have the time or patience to cook them on the stovetop, you can use a pressure cooker to cook them," Cording suggests. 

Cardiologist Joel Kahn, M.D. likes to incorporate the beans into his plant-based, keto salads. A typical meal for Kahn includes arugula, healthy fats including avocado, walnuts, hemp seeds, olive oil, and of course lupini beans.

Along with being used in a salad, Poon says lupini beans are often served with olives as an antipasto and can be pureed into a hummus or a dip. Lupin is also commonly used as a wheat alternative in gluten-free flours and other gluten-free products, according to the U.S. Food and Drug Administration (FDA).