Lupins (Mature Seeds, Cooked, Bleached, with Salt)
Lupins are a nutrient-rich legume with a distinct flavor and texture, often used in various culinary dishes. These mature seeds are cooked and bleached with salt, offering a protein-packed, low-sugar option for those seeking a healthy alternative to more common legumes.
Nutritional Information (per 100g):
- Energy: 116 kcal
- Protein: 15.57 g
- Fat: 2.92 g
- Saturated Fats: 0.346 g
- Carbohydrates: 9.29 g
- Fiber: 2.8 g
- Sugar: 0.0 g
- Minerals:
- Calcium: 51 mg
- Iron: 1.2 mg
- Magnesium: 54 mg
- Phosphorus: 128 mg
- Potassium: 245 mg
- Sodium: 240 mg
- Zinc: 1.38 mg
- Copper: 0.231 mcg
- Manganese: 0.676 mg
- Selenium: 2.6 mcg
- Vitamins:
- Vitamin C: 1.1 mg
- Thiamin (Vitamin B1): 0.134 mg
- Riboflavin (Vitamin B2): 0.053 mg
- Niacin (Vitamin B3): 0.495 mg
- Vitamin B6: 0.009 mg
- Folate (Vitamin B9): 59 mcg
- Vitamin B12: 0.0 mcg
- Vitamin A: 0.0 mcg
- Vitamin E: 0 mg
- Vitamin D2: 0.0 mcg
Allergen Information: Lupins are known to be a common allergen, especially for individuals who are allergic to peanuts or soy. Those with such allergies should exercise caution when consuming lupin-based products.
Dietary Preferences: Lupins are an excellent source of plant-based protein, making them a suitable choice for vegetarians, vegans, and anyone looking to reduce meat consumption. They are also naturally gluten-free and can be a beneficial addition to gluten-free diets.
Advice: Due to their high protein content, lupins can be a great addition to salads, soups, and stews, or can be used in making dips and spreads. Their slightly nutty flavor pairs well with a variety of spices, vegetables, and grains. When cooking with lupins, it is important to note their salt content and adjust seasoning as needed.
Conclusion: Lupins, with their impressive nutrient profile, are a versatile legume that provides a rich source of plant-based protein, fiber, and essential minerals. Whether you’re looking to enhance your meals with a healthy and filling ingredient, or trying out a new legume, lupins are a nutritious option to consider in your kitchen.
