Welcome friends of Paulina Cocina! Today we see everything that lupins They have to offer in our daily menu, a perfect and ideal legume to prepare many recipes that we will see below. And we start with a fact that left us speechless: in some cultures, these legumes They have symbolic meanings, they have been associated with luck and prosperity.

This means that Eating lupine is not only delicious and brings benefits due to its properties, but it also makes us lucky. What more are we going to ask for from this little bean? Nothing, just let us eat it.

About the lupins

He altramuzalso know as shellis a legume which is grown for its edible seeds found inside its pods. These seeds are rich in nutrients and are consumed after a soaking and cooking process to remove the bitter and toxic compounds present in their raw form.

An interesting legume

Originally from the Mediterranean region, the altramuz It has been a historical source of food and nutrition in many cultures. Also known as lupines, they are legumes belonging to the Fabaceae family. They are native to the Mediterranean region and have been cultivated for centuries for their nutritional value and various uses.

Los lupins They are edible seeds found inside the pods of the lupin plant (Lupinus spp.). These legumes are grown mainly for their seeds, which can be consumed after being processed to eliminate bitter and toxic substances.

Care and processes for consuming lupins

To enjoy these legumes, it is necessary to carry out a preparation process that eliminates their bitter and toxic components. First, the seeds of altramuz They must be soaked in water for a period of time, usually at least 12 hours.

After soaking, the seeds are cooked in salted water until tender, which can take about 30-60 minutes, depending on size and variety. Once cooked, they can be seasoned with salt, herbs or other seasonings depending on personal preference.

If you want very useful information, I leave you 7 infallible tricks so that legumes do not give us gas.

Los lupins Cooked and pickled, they are a popular choice as a savory snack in many cultures, similar to olives. You can also add to salads, main dishes or used as a vegetable alternative in various culinary preparations due to its protein content.

It is important to note that people allergic to legumes or with sensitivity to peanuts should be cautious when consuming these legumes, as there is a possibility of cross-allergic reactions.

3 particular facts about this legume

  1. Los lupins They are legumes belonging to the Fabaceae family and are consumed after being properly processed.
  2. The amount that can be consumed per day depends on several factors, such as individual needs, digestive tolerance and the variety of lupine.
  3. A typical serving may be about 1/4 to 1/2 cup of cooked, peeled lupins.

6 ways to incorporate lupins into your meals

  1. Snack salado: These cooked and pickled seeds are consumed as a snack salado. After being soaked and boiled to remove bitter compounds, they are often seasoned with salt and herbs before being consumed.
  2. Lupine flour: Lupine seeds are also ground to obtain lupine flour. This flour can be used to make bread, cookies, tortillas and other baked products, providing a unique flavor and nutritional value to preparations.
  3. meat substitute: Due to their protein content, these are occasionally used as a meat substitute in vegetarian and vegan dishes, providing texture and nutrition.
  4. Vegan dairy products: Lupines are also used in the food industry to create vegan dairy products such as cheese and yogurt. Its proteins and texture help mimic the consistency of traditional dairy products.
  5. in salads: Cooked lupins can add texture and flavor to salads. Adding lupins to a fresh vegetable salad can increase its nutritional value and provide a crunch.
  6. As a garnish: In some cultures, cooked lupins are served as a side dish along with main dishes. They can be seasoned with spices to enhance their flavor.

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Lupins and vegetables recipe

Yield: 4 portions

Preparation time: 50 minutes


  • 1 cup cooked and peeled lupines
  • 1 cup cherry tomatoes
  • 1 cucumber
  • 1 red pepper
  • 1 red onion
  • 1/4 cup black olives
  • Chopped fresh parsley to taste
  • Salt and pepper to taste
  • Extra virgin olive oil
  • Lemon juice

Lupine and vegetable salad in 3 steps

  1. In a large bowl, combine the cooked and peeled lupins, the cherry tomatoes cut in half, the cucumber cut into cubes, the red pepper in thin strips, the julienned red onion and the olives.
  2. Sprinkle fresh chopped parsley over the ingredients. Season with salt and pepper to taste and drizzle with a generous splash of olive oil and fresh lemon juice.
  3. Mix all the ingredients and let it rest in the refrigerator for at least 30 minutes before serving, so that the flavors mix and intensify before serving.
recipes with lupins

Source: www.paulinacocina.net

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