Whether you are soy intolerant or just like to expand your options, you’ll be glad to learn about this extremely nutritious, Lupin tempeh. This tempeh is not only gluten free, it is also soy free. And as importantly, it tastes as good and nutritionally packed with protein, B12 & amino acids, as the traditional soy based tempeh.
So What is Lupin Beans?
Lupini beans, also called lupins, are the seeds of the lupinus plant. Lupini are of similar size to Lima beans with flat, oval shape, and are yellowish in color.
This legume has a hard outer skin or husk, which is edible and contains the more palatable, softer bean inside.
Do you know that half of the world’s lupins are grown in Western Australia? I didn’t until starting to look into this nutritional ingredients more closely.
Until recently, Lupin beans are mostly used by farmers in WA for livestock feed. New technology is set to bring this nutritional powerhouse to the spotlights. Wide Open Agriculture (WOA), a food & farming company in WA & Curtin University has set to begin food-grade trials using protein extracted from lupins to create plant-based foods such as meat substitutes, protein-enriched oat milk, breads and pasta.
In other parts of the world, lupini beans are sometimes eaten pickled as a snack. In Italy, they are considered a treat at Christmas, commonly found as part of antipasti boards.
Lupin beans is good for you
Lupin is one of, if not, the highest legume with very high protein levels; it rivals the market leader soy. According to precision nutrition, One 1 cup (166g) of lupini beans, cooked and boiled without salt, contains approximately 198 calories, 26 grams of protein, 16 grams of carbohydrates, 5 grams of fat, and 5 grams of fiber.
The amount of protein is almost as high as that of a cup of boiled soy beans which stands at 29 grams. Apart from that, soybeans has higher calories, fat & fiber compared to Lupini Beans
Lupini beans also contain generous amounts of magnesium, phosphorus, potassium, and zinc, as well as high in folate and vitamin A.
A word of caution here: Lupin may cause similar allergic reactions for those who have a peanut allergy. So, if you are allergic to peanuts, we recommend that you avoid lupin beans, too.
How to make Lupin Tempeh at home.
The steps to make Lupin tempeh is exactly the same as those using soybeans. Click here for Step by step instruction to making tempeh at home. With its hard outer shell, you need to soak the beans overnight until the beans double in size & the skins are loosen so easier to be removed.
In my opinion , the lupin tempeh has a nutty, with a hint of sweet taste. Texture wise, It is slightly more chewy than the soybean based tempeh. With a mild natural taste profile, lupin tempeh will take on marinates well.
Lupin Tempeh with Lemon & Coriander marinates
- 150g lupin tempeh
- 1 lemon (juice & rind)
- chopped coriander
- Cut tempeh block into a 1cm thick pieces
- Combine lemon juice, rind & chopped coriander in a bowl
- Mix tempeh and marinates well & let it rest for an hour (covered in the fridge)
- The tempeh is now ready to be cooked – here we cook the marinated tempeh in 2 different ways: steam & air fry. Both methods only take approx 10 mins to cook and both tastes excellent.