Lupin flour is a high-protein, low-carb flour that is making waves in the keto community as an alternative to traditional flour, but what exactly is it?
I’ll cover everything from how lupin flour is made to its nutritional benefits, and how can you use it in your cooking and baking. So, let’s go!
What is lupin flour?
Lupin flour is a type of flour made from lupin beans, which is legume closely related to peanuts and soybeans, that is commonly found in the Mediterranean and Latin America. People with a nut or soy allergy should steer clear of lupin flour.
There are a couple of different varieties of lupin beans: sweet and bitter. Sweet lupin beans are usually used to make lupin flour.
To make lupin flour commercially, the yellow legume seeds are first cleaned, dehulled, and dried before grinding them into a fine powder.
What’s the difference between lupin flour and regular flour?
The main difference between lupin flour and regular flour is that lupin flour is gluten-free and made from the ground seeds of the lupin plant, while regular flour is typically made from wheat or other grains that contain gluten.
Lupin flour also has a higher protein content, more fiber, and fewer carbs than regular flour. Plus, it has a unique nutty flavor that can add a tasty twist to your recipes. See the full details on soy flour vs all-purpose flour.
Benefits of lupin flour
Lupin flour has just one ingredient: lupin beans, so it’s vegan, and high in plant protein and fiber – helping you feel full and improving digestion. It’s also VERY low in calories, so it may be a good option for those looking to lose weight.
Thanks to its low-carb profile (1/4 cup provides just 11 grams of carbs vs 24 g for all-purpose), lupin flour is a popular keto flour. It’s also gluten-free for those who are sensitive to gluten or have celiac disease.
Plus, lupin flour has a low glycemic index, which means it probably won’t cause any spikes or crashes in your blood sugar.
Overall, lupin flour is a versatile ingredient that can add a healthy boost to your baking while still creating delicious results.
Lupin flour nutrition facts
|Flour (¼ cup)||Calories||Carbs||Fiber||Sugar||Fat||Protein||Glycemic Index|
|Lupin flour||84||11 g||9 g||0 g||1.5 g||10 g||Likely low|
|All-purpose flour||120||24 g||1 g||0 g||0.5 g||4 g||85|
How to bake and cook with lupin flour
When using lupin flour in your baking recipes, it’s important to keep in mind that it has a slightly bitter flavor and can be denser than regular flour. To make up for this, you can combine it with other gluten-free flours like almond flour or coconut flour to create a more balanced texture and taste.
If you’re using it in place of all-purpose flour in a recipe, only sub up to 50% of your all-purpose flour. Lupin flour is pretty absorbent, so you may also need to adjust the amount of liquid in your recipe – start with a little less liquid than the recipe calls for and add more as needed until you reach the desired consistency.
For savory recipes, lupin flour works great for breading, as well as a binder in meatballs or veggie burgers. In sweet recipes, you can use it to make pancakes, waffles, or muffins. It’s also a great choice for making gluten-free pizza crust or bread.
Popular lupin flour baked goods and dishes
- Gluten-free bread, including sandwich bread, bagels, and rolls
- Cakes, cupcakes, and muffins
- Cookies, brownies, and bars
- Pizza crust, flatbread, and crackers
- High-protein pasta, noodles, and dumplings
- Pancakes, waffles, and crepes
- Battered foods, such as onion rings, fish, and chicken
- Soups, stews, and sauces as a thickener or binder
How to make lupin flour at home
Making lupin flour at home is a bit of work, but I’ve broken down the basic steps for you. I recommend using sweet lupin beans since they are not as bitter.
- First, you’ll need to soak the sweet lupin beans overnight in water. They should double in size.
- Once the beans have soaked, drain and rinse them thoroughly.
- Put the lupin beans in a pot, cover with water, and cook for about 45 minutes on the stove. If the beans taste bitter, cook them for a bit longer.
- Drain the beans and let them cool.
- Deshell the beans and place them on a baking sheet.
- Dehydrate beans in the oven until completely dry and slightly golden.
- Add the beans to your blender or food processor, and pulse them until they’re finely ground. Be sure to scrape down the sides of the blender or food processor to make sure all the beans are ground evenly.
- Once the lupin beans are ground, sift the flour through a fine mesh strainer to remove any large pieces or lumps.
How to store lupin flour
Lupin flour should be stored in a cool, dry place in an airtight container to prevent moisture and air from getting in. This will help to keep the flour fresh and prevent it from clumping.
While lupin flour has a long shelf life (18-24 months unopened), it’s best to use it within 6 months of opening the package, or 3 months for homemade lupin flour. Over time, the flour can become rancid or stale, which can affect the flavor and texture of your baked goods.
If you want to extend the shelf life of your lupin flour, you can store it in the freezer. Place the flour in an airtight container or resealable freezer bag and freeze for up to 1 year. When you’re ready to use the flour, let it thaw at room temperature before using it in your recipe.
What are the best substitutes for lupin flour?
Soy flour is the best substitute for lupin flour, especially in terms of flavor and texture. Soy flour has a mild, nutty flavor and can add a slightly dense texture to baked goods, just like lupin flour. Additionally, soy flour is widely available in grocery stores and online, making it a convenient and accessible alternative if you can’t find lupin flour.
However, soy flour may not be suitable for those with soy allergies or sensitivities. In that case, other substitutes such as chickpea flour, fava bean flour, or pea flour may be a better option.
Very! It’s high in protein, fiber, and other essential nutrients. It is also gluten-free, low in carbohydrates, and has a low glycemic index, making it suitable for people with diabetes and those on a low-carb diet.
While lupin flour can be used as a substitute for all-purpose flour in many recipes, it has a denser texture and bitter flavor. I recommend only replacing up to 50% of all-purpose flour for the best results.
It’s not likely, since lupin flour has a low glycemic index (exact number unknown), which means it doesn’t cause a sudden spike in blood sugar levels.