Lupine flour is a gluten- and grain-free type of flour that contains a lot of protein. Here you can find out more about the nutrients and possible uses.
Lupins belong to the legumes. The seeds of the lupine plant have been used as food for several thousand years. In the Mediterranean area, pickled lupine seeds are still a popular snack with beer in restaurants today.
Here, too, lupine is increasingly on the menu: on the one hand, meat substitutes often contain lupine protein isolate. On the other hand, lupine flour is also becoming increasingly popular because it contains a lot of vegetable protein and other healthy nutrients and is easy to use.
Lupine flour: How it is made
Lupine flour is made from lupine seeds. In order to remove the water from them, they are first pressed. The resulting flakes are then soaked in water again. In this way, the protein is released from the fiber structure of the seeds. The protein mass is then heated, causing the water to evaporate. The lupine flour remains.
Lupine flour can only be made from pure cultivated lupine varieties. The seeds of wild lupins and garden lupins contain a toxic type of bitter substances. However, edible lupins are cultivated in such a way that they hardly contain this bitter substance and are suitable for human consumption. In contrast to their wild relatives, these varieties are also called sweet lupins. To produce sweet lupine flour, producers often use the seeds of the white sweet lupine. Sometimes the yellow lupine or the blue sweet lupine are also used.
Lupine flour contains a lot of protein
According to the Association for Independent Health Advice (UGB), lupins contain between 36 and 48 percent protein. This makes them an important source of vegetable protein, especially in vegan diets. Lupine seed protein contains all eight essential amino acids, including lysine. In other plant-based protein sources such as cereals, lysine is rare and found in small amounts.
The UGB also points out that unlike other legumes, lupine seeds provide basic protein that is low in purines. Purines are a natural part of many foods. The body converts them into uric acid. If you have elevated uric acid levels and need to make sure you consume little purine-containing foods, you can eat lupine flour. Elevated uric acid levels occur, for example, in gout.
Nutrient-rich lupins
Lupine flour is also a good source of certain minerals and trace elements. According to the UGB, lupine seeds contain mainly potassium, calcium, magnesium and iron. The flour also contains a lot of fiber and thus fills you up quickly and for a long time.
Lupins contain about four to seven percent fat – less than soybeans. It is mostly present in the form of monounsaturated and polyunsaturated fatty acids. Both types are valuable for the body: the monounsaturated fatty acids help to build up the cell membrane. Polyunsaturated fatty acids (called essential fatty acids) support numerous bodily functions, such as hormone production and blood circulation.
Lupine flour and allergies / intolerances
Lupine flour is one of the types of flour that suit special dietary requirements – for example intolerances. It is starch-free and also contains no gluten. This means that people with gluten intolerance, gluten sensitivity or wheat allergy can also incorporate lupine flour into their diet.
However, lupins can also cause allergic reactions – the Federal Institute for Risk Assessment warns of this. According to the BfR report, cross-allergic reactions can occur, especially in people who already suffer from a peanut allergy. In principle, people who are sensitive to other legumes such as soy (which is the case, for example, with a histamine intolerance) should initially be careful with lupins and test their tolerance with small amounts.
How to use lupine flour
Although lupine flour is made from sweet lupine varieties, the sweet lupine flour does not have a sweet aroma, but has a noticeable taste of its own. It is therefore usually added to food in small quantities and only used proportionately in baked goods. Nevertheless, there are many uses for lupine flour. This includes:
Protein shakes: Because it is high in protein, you can use lupine flour in a high-protein mixed drink. To do this, mix the flour with a liquid (water, milk or plant-based milk substitutes) and fruit or vegetables. Such a protein shake is particularly suitable after exercise. We recommend a portion of 30 grams of lupine flour for about one liter of liquid.
Baked goods: In baked goods, you can replace up to 20 percent of the total amount of flour with lupine flour. More is not recommended, otherwise the taste or consistency may change. For example, combine spelled flour with lupine flour in vegan pancakes or wheat-free bread.
For binding: Instead of starch flour such as potato flour, you can also use lupine flour to thicken soups and sauces.
Egg Substitute: Mix 1 tablespoon of the flour with 12 ounces of water and let it soak to substitute for an egg in recipes.
Instead of soy: You can also use lupine flour to prepare recipes that use soy flour.
Enrichment: You can enrich your porridge with some lupine flour. This makes the porridge creamy and richer in protein.
