Perhaps not everyone knows that lupins are not just simply one snacks to munch on in front of the TV, but also a ingredient very versatile in the kitchen.
What are lupins?
Lupins are a variety of legumes very widespread in Mediterranean, but little known on our tables.
It is difficult to find them fresh and generally they are found already cooked and preserved in brine ready to eat, or dry like all other legumes, to be soaked in water before cooking.
How to cook dry lupins
Like all the legumes, the lupins must be kept in bath cold salted water, but for a very long time, at least 7 days, until they soften.
This procedure is to eliminate them bitter aftertaste and above all a toxic substance called lupotossina.
During the soaking period it is important to remember change the water once a day.
Once soft they go cooked in boiling water.
How to prepare lupins in brine
The same lupins you find in the supermarket immersed in brine can also be prepared at home, certainly with a little patience. After having followed the long process of soaking and cooking dried vegetables, then after about 7 days, cook one kg of lupins in two liters of boiling water with 120 g of salt for 5 minutes. Still hot, pour them into jars and cover them with the brine and keep them for a few months.
Recipes with lupins
As we said, with lupins you can prepare many delicious and rich dishes, using dry ones, pickled ones and even flour. Lupins are particularly indicated in vegan diets because they are excellent meat substitutes.
Here 5 recipes really very simple that you should try.
Peel 500 g of pickled lupins and blend them with 250 g of boiled potatoes, half an onion, aromatic herbs and a tablespoon of chia seeds.
Then add a pinch of salt and gradually the cornmeal as needed to work the mixture.
Form burgers with the help of a pastry cutter and then bake them with more corn flour.
Bake them in the oven or on a non-stick pan with a little oil.
Legume soup with lupins
After cooking the dried vegetables as explained above, you can drain them and use them to enrich soups and vegetable soups. If they are still a little bitter, cook them in boiling water once more before mixing them with other ingredients.
Hummus of lupins
A delicious alternative to the classic chickpea hummus.
You have two options: you can prepare the sauce only with lupins, or with chickpeas and lupins.
In any case, it is sufficient to blend the legumes in brine (without the peel) adding also a spoon of tahina, a pinch of salt and some lemon juice.
To prepare this delicious cream, which looks like mayonnaise, but is much lighter, just blend 120 g of peeled and washed lupins in brine. Still whipping, add 70 g of soy milk, 70 g of seed oil, a tablespoon of mustard and one of apple vinegar. Serve like a classic mayonnaise.
A nice dessert could not be missing from this list of recipes and this is a perfect plumcake for breakfast and as a snack for the whole family.
We will use the lupine flour found in organic food stores and in many supermarkets.
First, whisk 3 egg yolks with 100 g of brown sugar and whisk the egg whites separately.
Add to the yolks 250 g of ricotta and 80 ml of seed oil until a homogeneous mixture is obtained.
Finally sift together 100 g of 00 flour, 50 of lupine flour and 50 of spelled flour and a sachet of yeast.
Slowly add the egg whites alternating with the flour mix, stirring gently.
Pour everything into a plum cake mold covered with parchment paper and bake in a static oven at 180 ° for about 35 minutes.
If you are curious to learn more about lupins, browse the tutorial!
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