YOU HAVEN’T TRIED A DELICIOUS SNACK UNTIL YOU’VE EATEN THESE BACON FRIED LUPINI BEANS
We got this crazy idea for making Crispy Bacon Fried Lupini Beans only because we found out that Lupin Flour which is ground lupini beans is low carb. You will find some low carb recipes that now use lupin flour as opposed to almond flour or even coconut flour.
We’ve had lupini beans before mainly at Christmas time when we visit Italian friends of ours. There are bowls of lupini beans on just about every food table as it’s a traditional snack. Once we found out the nutritional values for lupini beans we were sold.
Are you ready for these Crispy Bacon Fried Lupini Beans? They are so good and this is my first time using them in a recipe so if I can do it, so can you. My next attempt at using lupini will be to make a lupini cake and lupini cookies once I order the lupin flour which you will learn about below.
What are lupini beans?
Lupini are ancient and mostly found in the Mediterranean in the European culture, Middle East and South America and have been available in Canada for many years but not well-known.
In the 80’s you may have had to visit a European store to find bulk or bagged dry lupini beans as still today as they can be tough to source unless you order them online. What is wonderful about lupini beans is that they are gluten-free, high in protein, high in fiber and come from the pea group of legumes.
Lupin or lupini beans are the yellow legume seeds of Lupinus genus. They are traditionally eaten as a pickled snack food, primarily in the Mediterranean basin (L. albus) and Latin America (L. mutabilis). The bitter variety of the beans are high in alkaloids and are extremely bitter unless rinsed for a long time.- Wikipedia
You must not eat unprepared lupini as they contain harmful bitter alkaloids that can poison you. So before you open that bag of dry lupini beans click on the links below to learn how to prepare them properly.
Lupini beans are loaded with fiber so they will help those who struggle with health issues of the bowels or to take a regular bowel movement. Now you can wave bye-bye to bran if you’re not a fan and chomp on lupini beans.
Since lupini are also high in protein you will find them used in weight-loss management menus since they fill you up and clean you out. This is why we chose lupini beans for this recipe because bacon and bacon fat are huge in the low carb world and mixing all that bacon goodness with lupini beans is the perfect match.
Where can you buy lupini beans?
You can buy lupin flour online at just about any low carb grocery store in Canada and have it shipped to your house for $7.49 which will buy you one pound. Lupini beans which are prepared in a can or jar of salty brine will need to be rinsed, soaked or even boiled to remove the salt. They are so good.
Related: Are you eating too much salt?
We found a jar at Food Basics for just over $3.00 or you can buy dry lupini beans which take a bit of processing before they are edible. But worth it and inexpensive to purchase which makes them grocery budget friendly for our family.
You can learn how to process dry lupini over at Olives N Okra which I found one of the easiest processes to follow since I was considering buying a bag of the dry lupini beans.
How to eat lupini beans
You can eat lupini beans that are already processed and in a jar but I’d suggest you soak them because they can be salty. We rinse them off and soak them for about 10 minutes. You can pop the outer skin layer off and eat the lupini bean as is or just eat the entire lupini bean which is what we do for these crispy bacon fried lupini beans.
Adding these beans to hot or cold salads by dressing them up with olive oil, lemon juice, parsley and garlic. Typically in Italy you would find lupini beans at the bars like we have peanuts in Canada. The idea is the salt content encourages you to order more to drink. Tricky… but who doesn’t like a salty snack when they drink?
Nutritional Content Lupini Beans
A friend on Facebook found out some important information about European labels that was brought to my attention.
I will edit net carbs below. Don’t panic they are still low carb and very nutritious. Just another learning curve. Thanks Sheryl.
Okay, so I googled this and found out that a lot of European food labels list carbohydrates with fiber already deducted.
So, that being the case, the carb count on the lupini beans would have originally been 14, but the 8 grams of fiber would have been accounted for leaving 6.
The articles I read also said it was impossible for any food to have negative carbs.
When you follow the Atkins Diet, aka the Atkins Nutrition Approach, you actually count grams of Net Carbs, which represent the total carbohydrate content of the food minus the fiber content and sugar alcohols (if in the product).
The Net Carbs number reflects the grams of carbohydrate that significantly impact your blood sugar level and are the only carbs you need to count when you do Atkins.
Foods that are low in Net Carbs such as nutrient-dense vegetables and fruits don’t have a significant impact on blood sugar and are less likely to interfere with weight loss.
How to figure out net carbs?
To calculate net carbs, first subtract all the insoluble fiber (if listed) from the total carbs and total fiber.
If more than 5 grams of total fiber remain, you can also subtract half of the remaining fiber from total carbs. Then look at the sugar alcohols.– Mother Nature Network
How to make crispy bacon fried lupini beans
For this recipe we simply used a jar of lupini beans in a salty brine. We rinsed the lupini beans and soaked them for about 10-15 minutes then rinsed them off. We further reduced salt by boiling them in water on the stove for about 30 minutes. You can get away with longer if need be.
Once the lupini beans cool we add them to bacon fat that was leftover from the bacon we had just cooked. Keep a few strips of crispy bacon back to add to your finished lupini beans to ramp up the flavour. You can see why you will want to soak as much of the salty brine off.
While frying the lupini beans move them around every few minutes to get them crispy and turn the yellow shell a golden bacon colour. Simply delicious. At the end you can add a splash of fresh lime juice or apple cider vinegar to take up the little bits at the bottom of the pan and to add an acidic taste to your low carb snack. Choice is yours.
Crispy Bacon Fried Lupini Beans (Low Carb Snack)
Recipe Type: Snack low carb
Low Carb lupini beans are great fried in bacon and served as an appetizer for any party or to munch on for a snack.
- 1lb bacon no sugar added
- Lime juice
- 2 cups of prepared lupini beans
- In a colander rinse the brine and salt from your prepared lupini beans then soak them in cold water for about 10 to 15 minutes.
- In a medium sized pot add your lupini beans and cover with cold water. Bring to a boil and cook for 30 minutes.
- Rinse your lupini beans and let cool.
- In the meantime start frying up your bacon until it’s crispy and set it aside on paper towel to drain.
- In the hot bacon fat add your lupini beans and adjust the cooker to medium heat.
- Stir the lupini beans every few minutes to make sure they don’t burn and to get them coated in bacon fat. They will turn a dark colour which is perfectly fine and delicious.
- You can fry them to as crispy as you like so you decide.
- At the end I add 2 tablespoons of fresh lime juice or apple cider vinegar and mix until combined in the pan.
- Serve hot or cold
We got all frugal fancy to serve our crispy bacon fried lupini beans and made cylinder shaped cups from sheets of white paper. If you have the cups even better for cute individual appetizers or serve them in a bowl with a spoon.
P.S I just realized that the recipe plugin dropped this recipe for some reason so it is not printable as such are my other recipes and I’m too lazy to type this out again. Sorry.
Discussion Question: Have you ever tried lupini beans?
Help Support Canadian Budget Binder
Per entire Recipe: 12g Carbohydrate, 16 g of Fiber = Net Carbs 12g. This recipe of 2 cups 166g per cup is equal to about 2 times the nutritional value on the label posted above.
Please share this recipe with your friends if you think they might like it and please leave a review and tell me what you think. You can also pin the recipe on Pinterest and share on just about every social media outlet. Big Thanks.
Enter your email address on the home page to SUBSCRIBE to my blog. Once you subscribe you will receive an email from me immediately which you need to open and approve the subscription in order to start receiving my daily blog post.
Note: Check your Junk Mail if you don’t see it or email me to check into your subscription status.
If you like FREE then click this link for my FREE Excel Budget Spreadsheet and lists. Check out my new Free Recipe Index Plus catch up on all the ways to save money in our Free Ultimate Grocery Shopping Guide.
- Low carb baked stuffed zucchini roll
- 4-Ingredient British Sponge Cake
- The only low carb bread you will need
- Dark Chocolate Peanut Butter Cups (Low-Carb)
- Cauliflower mash beef pie (Low-Carb)
- Chocolate Avocado Pudding (Low-Carb)