My first experiment using lupin flour. What’s lupin? Lupins are plants of the legume family (like peas, beans, peanuts etc.). Lupin beans are high in protein and fiber but low in starch. Like all legumes, they’re gluten-free.
The lupin plant grows easily on poor soils and doesn’t need insecticides. It retrieves the nitrogen from the air, recycles it into the ground, limiting thus the use of fertilizer for the following crop. Its only flaw: there is a risk of allergy for people who are already allergic to peanuts.
Lupin flour is a yellow flour with a slighty salty/nutty taste. It basically looks and feels a bit like corn flour except its nutritional values are way more interesting. The organic lupin flour I bought contains 12 g of fat, 10 g of carbs, 2.4 g of sugar, 43 grams of protein and 28 g fiber per 100 grams.
The flavor of this flour may be more suitable for savory recipes (bread and quiches), but it can also be used in sweet recipes by coupling it with another flour. I associated it with arrow root in these muffins.
For 4 muffins:
– 1 banana (100 g banana flesh)
– 1 egg
– 2 packs vanilla sugar (16 g) or you favorite sweetener (Swerve, erythritol)
– 25 g coconut oil
– 45 g lupin flour
– 20 g arrow root powder
– 1 tsp baking powder
– 30 g chocolate chips
Beat banana, egg and vanilla sugar in a blender. Melt coconut oil and add to mixture. Incorporate lupin flour, arrow root, and baking powder. Add chocolate chips by hand.
Bake at 200 degrees Celsius until muffin tops look firm (15-20 minutes).
Nutrition facts per muffin: 200 kcal, 7.1 g protein, 16.5 g carbs, 7.8 g sugar, 11.7 g fat, 5.4 g fiber.
You could further reduce the calorie count by omitting the chocolate chips (replacing them with blueberries for example) and using a sweetener instead of vanilla sugar.