What is Lupin Flour? | Low-Carb/Keto/Gluten-free Flour | Plantlicious

What is Lupin Flour?

Lupin flour is made by de-hulling and milling the sweet lupin bean, a legume in the genus lupinus. Lupin flour is gluten-free, high in protein and fiber and low in carbohydrates, making it a great choice for those looking for healthy ingredients in a ketogenic, vegan, gluten-free or low-carb diet. Lupin Flour can be used in baking to create a low-glycemic index flour alternative that is light in taste and texture, low on the glycemic index, and low on the glycemic load. Lupin Flour is gluten-free and can be used to make baked Plant-based protein packed products such as breads, cakes, muffins, cookies and more!

What are the varieties of the lupin bean?

There are several varieties of the lupin bean (aka lupini bean or lupine). Each variety is generally classified as either "bitter" or "sweet". The "bitter" varieties contain high levels of alkaloids and are only edible after soaking in salt water for a number of days. The "bitter" varieties, as implied by the name, have a slight bitter taste even after preparation and are still the preferred variety in many Mediterranean cultures. The "sweet" varieties (aka sweet lupins, sweet white lupin, sweet lupin beans) have a much lower alkaloid content and are the varieties most commonly found in Lupin Flours (aka Sweet Lupin Flour).

Where are lupin beans grown?

The lupin bean is grown primarily in Australia, Europe and parts of South America. More recently, the lupin bean has started to be grown more broadly in Canada and the United States.

What are the health benefits of Lupin Flour?

  • Great for Muscle Building: The high protein content by weight makes it an excellent source of Plant-based protein to help build muscle. Lupin is one of the few plant based sources of all nine essential amino acids.
  • Support Digestive Health: The high fiber content makes it a great source of dietary fiber to help promote good digestive health.
  • Feel Fuller Longer: The High Protein and Fiber content help you feel fuller longer
  • Help Steady Blood Sugar: Due to its minimal starch content, it's a naturally low glycemic index food which means its digested more slowly, prompting a more gradual rise in blood sugar. (https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/)

Is Lupin Flour Keto friendly?

Yes! Lupin Flour is a low carbohydrate food which make it a great keto flour for those on a ketogenic diet. And, it tastes good! Lupin flour is a gluten-free flour that you can bake into your favorite cakes, muffins, and breads. It’s made with all-natural, organic ingredients and contains no added sugar. It’s rich in protein and fiber and helps fill you up without adding a lot of calories to your diet.

Does Lupin Flour contain Gluten?

No, Lupin Flour is a naturally gluten-free product! It is a great gluten-free substitute for wheat flour.

What Does Lupin Flour Taste Like?

People say Lupin Flour has a nutty and somewhat neutral taste. However, certain varieties are known to be a little bitter. In order to minimize any bitterness, people usually mix lupin with other keto-friendly flours such as Almond or Coconut flour. Lupin Flour can also be mixed with some of your favorite sweeteners like Erythritol, Stevia or Monk Fruit.

Are there Allergens in Lupin Flour?

Yes, Lupin Flour is derived from the lupin bean which is a legume related to peanuts and soy. Allergic cross - reactivity between lupin and other legumes has been reported. Given this link, those with peanut, soy or any legume allergies should avoid consuming Lupin Beans and any Lupin containing foods such as Lupin Flour. For more information on Lupin Food Allergy from Lupin or Lupin-derived ingredients, please visit the FDA's website: https://www.fda.gov/food/food-additives-petitions/lupin-and-allergenicity-frequently-asked-questions

Lupin Flour Nutritional Information

The main nutritional values of Lupin Flour are similar to or better than other grain flours. Plantlicious Lupin Flour provides 13g of protein and 7g of dietary fiber per 30g serving. The dietary fiber in Lupin Flour supports digestive health that may also help with lowering cholesterol, and lupin is a good source of magnesium, phosphorus, copper, zinc, manganese and magnesium. Lupin Flour is low in saturated fats, glycemic index and glycemic load. It is a good source of thiamine, folic acid, niacin, iron, and phosphorus.

Uses of Lupin Flour

Lupin flour can be used to make low-glycemic and gluten-free foods. Lupin Flour can be used as a substitute for regular grain flour in cookies, breads, pancakes, muffins and other baked goods to make them gluten-free and lower glycemic index. Lupin Flour can replace 50% or more of the regular flour in muffins, breads, cookies like chocolate chip, oatmeal raisin, and other cookies. For a similar taste profile, it is best to replace wheat flour with a 50:50 mix of Lupin Flour and one other low-glycemic flour such as Almond or Coconut Flour. 

How Can I Substitute Lupin Flour?

It is a good substitute for other flours in cookies, cakes, breads, muffins, pancakes, scones, and other baked goods and has a light texture and taste. It can also be mixed with other flour to thicken and enrich dough. Lupin Flour can be used to make gluten-free biscuits, cakes, muffins, scones, breads, cookies, pizza crust, pancakes, pasta, breads, macaroni, noodles, crackers, muffins, cookies, pie crust, and pie filling. Lupins can be used to make flour which is lower in glycemic index and glycemic load and it can be used as a substitute for regular flour in pies, biscuits, cakes, muffins.

Why Lupin Flour Is Gaining Popularity?

Lupin Flour is a favourite among health-conscious bakers and is gaining popularity as a gluten-free alternative to regular flour in cakes, muffins, cookies, crackers, and pizza crust. Lupin Flour has a mild taste and is a good substitute for any flour because of its light taste and texture. Lupin Flour can replace regular flour to make gluten-free foods. Lupin Flour can be used as a substitute for other grain flours to make gluten-free foods. Lupin Flour can be used in gluten-free baking to make healthy foods and in gluten-free food products such as breads, muffins, and crackers.

Lupin Flour Recipes (What can I make with Lupin Flour?)

Lupin Flour can be substituted in many wheat flour or alternative flours recipes. We've included a few of our favorite plant-based and vegan Lupin Flour recipes below.

 

Vegan Lupin Pancakes (Banana sweetened)

 

Ingredients:

1/2 cup Plantlicious Premium Lupin Flour

1/2 cup Almond Flour

2 teaspoon Baking Powder

1.5 Bananas

1 cup Almond Milk

3 tablespoons Water

2 teaspoon Cinnamon

2 teaspoon Apple Cider Vinegar

1 teaspoon Coconut Oil

1/2 teaspoon vanilla extract

Your choice of toppings (maple syrup, berries, etc...)

 

Instructions:

  1. Mix all ingredients other than toppings into a bowl.
  2. Pour onto a hot pan with a little coconut oil.
  3. Cook until golden brown.
  4. Serve hot with your favorite toppings!

 

Vegan Lupin Tortilla Chips

 

Ingredients:

1 cup Plantlicious Premium Lupin Flour

1/4 cup Warm Water

1/4 cup Olive Oil

1/2 teaspoon Baking Powder

1/2 teaspoon Salt

1/4 teaspoon Black Pepper

1 teaspoon Garlic Powder, optional

 

Instructions:

  1. Preheat oven to 375ºF
  2. Mix dry ingredients of Lupin Flour, Salt, Pepper and Baking Powder in a bowl. (Garlic Powder optional).
  3. Add Olive Oil to a bowl and mix until uniformly blended.
  4. Add Warm Water to the bowl and mix thoroughly. The dough will appear crumbly. 
  5. Form into a dough ball and place onto a sheet of parchment paper.
  6. Place a second sheet of parchment paper on top and flatten with a rolling pin as thinly as possible.
  7. Remove the parchment paper from the top and cut dough into desired shapes (Triangle for a traditionally shaped tortilla chip).
  8. Place parchment paper with dough on an oven tray.
  9. Bake in the oven for 12 minutes or until they appear golden brown in color.
  10. Remove from the oven and allow to cool before breaking into pieces.
  11. Break into pieces and store in an airtight container.
  12. Enjoy!

 

Vegan Lupin Waffles

 

Ingredients:

1 cup Plantlicious Premium Lupin Flour

1 cup Almond Flour

2 teaspoons Baking Powder

1/2 teaspoon Salt

2 cups Almond or Soy milk

2 tablespoons Coconut Oil

2 teaspoon Vanilla Extract

2 tablespoon Agave Nectar

 

Instructions:

  1. Place all ingredients into a bowl.
  2. Mix well using a whisk until the waffle batter is nice and uniform.
  3. If the waffle iron isn't non stick use some coconut oil on the to the top and bottom of the waffle iron.
  4. Pour batter into the waffle iron.
  5. Cook based on manufacturers instructions for approximately 5 minutes until waffles are golden and crispy.

 

Vegan Lupin Biscuits

 

Ingredients:

2 cups Plantlicious Premium Lupin Flour

1 cup Almond Milk

1/4 cup Coconut Oil

4 teaspoon Baking Powder

3/4 teaspoon Salt

1 tablespoon Organic Coconut Sugar

 

Instructions:

  1. Preheat oven to 450ºF
  2. Mix dry ingredients of Lupin Flour, Baking Powder, Salt and Sugar in a bowl.
  3. Add in Coconut oil until mixture is crumbly.
  4. Stir while pouring in Almond Milk until dough is moldable.
  5. Turn onto a lightly floured surface. Knead gently 7-8 times.
  6. Roll into a 1 inch thick circle.
  7. Use a dough cutter to cut circles out of the dough and place on to a baking sheet into rows. The rows should just touch to help them rise uniformly.
  8. Bake in the oven for about 10 minutes or until fluffy and lightly browned.
  9. Remove from the oven and allow them to cool for a few minutes.
  10. Enjoy!

 

Keto Vegan Lupin Bread Rolls 

 

Ingredients:

3/4 cup Plantlicious Premium Lupin Flour

3/4 cup Almond Flour

1 teaspoon Baking Soda

1/2 teaspoon Salt

1 cup Hot Water

2 teaspoons Apple Cider Vinegar

1 tablespoon Olive Oil

 

Instructions:

  1. Preheat oven to 375°F.
  2. Mix dry ingredients of Lupin Flour, Almond Flour, Baking Soda and Salt in a bowl.
  3. Add wet ingredients of Apple Cider Vinegar and Olive Oil. Stir in Hot water.
  4. Roll the soft and sticky dough into balls and place them on a baking tray.
  5. Bake for 40 to 45 minutes at 375°F.
  6. Remove from the oven and allow them to cool for a few minutes.
  7. Enjoy!

Vegan Snickerdoodles

 

Ingredients:

1/2 cup Plantlicious Premium Lupin Flour

1/2 cup Almond Flour

1/2 teaspoon Baking Soda

1/4 teaspoon Salt

1 1/2 tablespoons water

1/2 tablespoon ground flax seed

1/3 cup erythritol 

1/4 cup virgin coconut oil, melted

1 teaspoon vanilla extract

Pinch of cinnamon

 

Instructions:

  1. Preheat oven to 375°F. Mix water and flaxseed into a ball.
  2. Mix erythritol, vanilla and coconut oil and add Flax ball.
  3. Mix dry ingredients of Lupin Flour, Almond Flour, Baking Soda, Salt and Cinnamon in a bowl.
  4. Add the Wet and Dry ingredients in a bowl. Roll the dough into balls and place them on a baking tray.
  5. Bake for 10 minutes at 375°F.
  6. Remove from the oven and allow them to cool for a few minutes.
  7. Enjoy!

 

Where to buy Lupin Flour?

    You can buy our USA grown Plantlicious Premium Lupin Flour online from our product page HERE! We offer Free Standard Shipping in the Continental USA! We also offer Free Expedited Shipping on orders over $60! See our shipping policy for details.