15 Italian Lupini Bean Recipe You Won't Believe The Taste!

Published on: Mar 17, 2024

Lupini beans, also known as lupin or lupine beans, are a popular ingredient in Italian cuisine. These small, yellow beans have a unique nutty flavor and are packed with protein, making them a great addition to any vegetarian or plant-based diet. In this article, we will share a delicious and easy Italian lupini bean recipe that is perfect for a quick and healthy meal.

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Lupini Beans and Olives, An Italian Christmas...

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In Italy, Christmas is a time for indulging in delicious food and spending quality time with loved ones. One traditional dish that is often enjoyed during this festive season is Lupini Beans and Olives. Lupini beans are a type of legume that have been a staple in Italian cuisine for centuries. They are packed with protein and have a slightly bitter taste that pairs perfectly with the salty and briny flavor of olives.
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Homemade Italian Meatballs

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The Versatility of Lupini Beans

Not only are lupini beans full of nutritional benefits, but they are also extremely versatile in the kitchen. These beans can be enjoyed as a snack, added to salads, or used in various recipes. In Italian cuisine, they are often used in soups, stews, and pasta dishes. Their rich, creamy texture and nutty flavor make them a great substitute for meat, making them a go-to ingredient for vegetarian and vegan dishes.

Health Benefits of Lupini Beans

Lupini beans are an excellent source of protein, with one cup containing approximately 26 grams. They are also high in fiber and low in calories, making them a great option for those looking to maintain a healthy diet. These beans are also packed with essential vitamins and minerals such as iron, magnesium, and potassium. Incorporating lupini beans into your diet can help improve digestion, promote heart health, and regulate blood sugar levels.

Italian Lupini Bean Recipe

Ingredients:
  • 1 cup dried lupini beans
  • 3 cloves of garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • ½ teaspoon black pepper
Instructions:
  1. Soak the dried lupini beans in a large bowl of water for at least 8 hours or overnight.
  2. Drain and rinse the beans, then transfer them to a pot and cover with fresh water.
  3. Bring the water to a boil, then reduce to a simmer and let cook for 45 minutes to an hour, until the beans are soft.
  4. Meanwhile, in a pan, heat the olive oil over medium heat and sauté the minced garlic until fragrant.
  5. Add the cooked lupini beans to the pan with the garlic, along with oregano, salt, and black pepper. Stir to combine and let cook for another 5 minutes.
  6. Remove from heat and let cool for a few minutes before serving.
Serve this Italian lupini bean recipe as a side dish or as a main course with some crusty bread and a fresh salad. The combination of garlic, oregano, and olive oil gives these beans a delicious and authentic Italian flavor. You can also get creative and add other ingredients such as cherry tomatoes, olives, or roasted vegetables to make it your own. In conclusion, lupini beans are a versatile and nutritious ingredient that should not be overlooked in your Italian cooking. This simple and delicious recipe is just one of the many ways to incorporate these beans into your meals. So, next time you're looking for a healthy and flavorful dish, give this Italian lupini bean recipe a try. Your taste buds and your body will thank you.
15 italian lupini bean recipe You won't believe the taste!

Italian Meatballs

yield: 8 total time: 85 minutes
4.6 Stars (33 reviews)
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Ingredients

  • 1 pound ground beef at least 16 percent fat
  • 1 pound ground pork
  • 2/3 cup milk whole or 2 percent
  • 3 slices white bread crusts removed, about 3 ounces
  • 1/4 cup ricotta cheese
  • 1/4 cup grated Parmesan cheese
  • 2 eggs
  • 2 teaspoons kosher salt
  • 1 tablespoon fresh parsley chopped
  • 2 teaspoons black pepper
  • 1 teaspoon dried oregano or marjoram
  • 3 garlic cloves minced
  • 1 cup flour for dusting
  • 1/3 cup olive oil
  • 2 1/2 cups tomato sauce make in step 1 of method or use already prepared
  • 2 tablespoons olive oil
  • 3/4 cup finely chopped onions
  • 3/4 cup carrots finely chopped
  • 3/4 cup chopped celery finely
  • 2 tablespoons fresh parsley chopped
  • 1 clove garlic minced
  • 28 ounces tomatoes crushed or whole, including the juice, or 1 3/4 pound of fresh tomatoes, peeled, seeded, and chopped
  • 1/2 teaspoon dried basil or 2 Tbsp chopped fresh basil
  • 1 teaspoon tomato paste
  • salt
  • freshly ground black pepper

Nutrition

  • Calories : 630 calories
  • Carbohydrate : 37 grams
  • Cholesterol : 145 milligrams
  • Fat : 39 grams
  • Fiber : 5 grams
  • Protein : 31 grams
  • SaturatedFat : 12 grams
  • Sodium : 1270 milligrams
  • Sugar : 13 grams
  • TransFat : 0.5 grams
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