Lupines or llobins are a very common appetizer in some areas of Catalonia, the Valencian Community and other places in the country. But for many people they are a totally unknown food. And the reality is that it is a type of legume with great nutritional value.
Lupins (also popularly called lupins) are a type of flat, rounded yellowish bean. They are preserved in brine and have a salty taste and a soft to crunchy texture that makes them ideal to eat as an appetizer. They are very typical at fairs and parties, to snack on as a snack and at vermouth time.
Lupins are an excellent source of protein, carbohydrates, fiber, vitamins and minerals. “They are a very complete food, very good in a balanced diet,” says dietician-nutritionist Robert Duran in RAC1.
These legumes have up to 40% vegetable proteins, a higher amount than other more commonly consumed legumes such as lentils, chickpeas and beans. And although they do not have “all the amino acids we need”, they are a very interesting source of protein in the diet.
Lupines also provide many carbohydrates, but not in the form of sugars, but rather slowly absorbed. Duran confirms that they have a very low glycemic index (they do not increase blood glucose levels quickly), which makes them ideal for diabetic people.
The fats they contain are mainly unsaturated and, in addition, the presence of phytosterols makes them a very good ally in the fight against cholesterol. They also have a large amount of fiber, which promotes intestinal traffic. Everything makes it a nutritious food that is very satiating.
Lupines provide notable amounts of minerals such as calcium, iron, magnesium, potassium and phosphorus, which are very interesting, especially for the joint and bone system. They also have many vitamins, especially group B (folic acid, niacin, B6, etc.) and vitamin C. They are antioxidant elements that promote the immune system.
Despite everything, Robert Duran is not in favor of using the concept of superfood, because he defends that “there is no product that is a superfood if it is not accompanied by a balanced diet.”
Lupines have a lot of nutritional value, but also some drawbacks. Like all legumes, they can cause flatulence and abdominal inflammation, given their high fiber content. In prone people, they can even cause an acceleration of the digestive system and diarrhea.
To minimize these effects, the expert recommends removing the skin, which “is what generates more flatulence.” We will lose some of the fiber, but we will facilitate digestion. Furthermore, as they are normally consumed in brine, they are not highly recommended for people with hypertension or cardiovascular problems.
The recommended consumption should not exceed 30 grams of dried lupins per day (about 90 grams soaked).
Beyond eating them as an appetizer or healthy snack, lupins can also be included in other recipes such as hummus (just like chickpeas), salads, stews and as a vegetable substitute in preparations such as hamburgers, pâtés, vegan cheeses, etc. There is also lupine flour.
It is important to note that raw lupins have an unpleasant bitter taste and contain alkaloids that are toxic. Therefore, they always have to be cooked, and a little patience is required when preparing them.
If we buy them dry, we have to let them soak for about 24 hours. Then they have to be boiled for exactly one hour and then kept in cold unsalted water for a couple of days (changing the water approximately every 12 hours). The lupins will now be ready to preserve in brine or to use in other preparations.
