Lupin (250g)

Description

Lupin beans are one of the most popular appetizers on Portuguese terraces, especially in the summer. They are also frequently served as an appetizer in Mediterranean countries and Latin America.

In Portugal, the name derives from the Arabic al-turmus, revealing the long tradition of its consumption among us, unlike in many other Western countries where it is a complete unknown at the table.

Lupine is the seed contained in the fruit pod of a beautiful plant called "lupinus," of the genus Lupinus. Its flowers have papilionaceous corollas and can be blue, pink, purple, white, yellow (the one that produces our familiar lupin), red, or even a variety of colors. Flowering occurs in spring and summer.

Lupin beans are low in energy (about 70kcal per 60g dish), making them a very attractive snack compared to other similar foods. They contain about 16g of protein per 100g, with good quality and digestibility, and 5% of fiber.

It is characterized by being low in fat (about 2% of its composition), which is mostly monounsaturated and polyunsaturated. It also contains vitamins, notably folate in substantial quantities, and minerals such as calcium, potassium, manganese, iron, and zinc.

Lupin can be used as a substitute for animal protein, particularly in vegetarian diets, as it is gluten-free. Lupin is one of the main plant-based sources of protein (and less irritating to the stomach than soy, for example), and for this reason, it has been unfairly overlooked.

Credits: Nutrition

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