Can you eat lupini bean skin?

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Page last updated: 16/08/2022 | Next review date: 16/08/2024
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In this article we are going to answer can you eat lupini beans with skin, what lupini beans are, how to store lupini beans,  whether lupini beans with skin are healthy to eat, is there a risk of eating lupini beans with skin, and whether how can you add lupini beans to your diet. 

Can you eat lupini beans with skin?

Yes, lupini beans with skin are edible and safe to eat. When you eat the skin of lupini beans the content of dietary fiber and protein add up. The skin is not that easy to eat and it is not that easily digestible by the intestines. 

If you want to eat the skin of lupini beans you should soak them up for about 12 hours so it is easier to digest. 

What are lupini beans?

Lupini beans or lupin are yellow legumes that are traditionally eaten as a pickled snack. They are the seeds of the Lupine plant. There are two varieties of lupini beans, bitter and sweet. Bitter lupini beans are high in alkaloids and are extremely bitter unless they are rinsed correctly. 

Sweet lupini beans are low in alkaloid content. These lupini beans, sweets, have been bred and planted in higher quantities. The seeds of lupini beans are used for different food such as

  • Lupin flake
  • Vegan sausages
  • Lupin-tofu
  • Lupin-flour

Lupini beans are high in a full range of essential amino acids and they can grow in more temperate to cool climates. They can be sold in brine in jars. They can be eaten with or without skin.

Are lupini beans with skin healthy to eat?

Lupini beans with skin are a super healthy legume to add to your diet and when prepared correctly, they can be nutritious and tasty. They are high in manganese, copper, magnesium, phosphorus, potassium, zinc, and vitamin A. 

Lupini beans are 10% water, 40% carbohydrates, 36% protein, and 10% fat. One cup of lupini beans with skin contains about 198 calories, 26 grams of protein, 16 grams of carbohydrates, 5 grams of fat, and 5 grams of fiber. 

When you eat lupini beans with the skin, you can add a very good amount of fiber to your diet. Normally, lupini beans skin is not that easy to digest and might come out as you eat. 

Naturally, they contain a small amount of sodium. When bought canned they can have up to 960 mg of sodium per ½ cup, which is about 42% of the upper limit intake recommended by the CDC. 

How to store lupini beans?

Lupini beans should be stored depending on how you buy them at your local store

  • Canned: they should be eaten before the expiration date.
  • Dried beans: store them in a cool, dark place. Once open, soaked, and prepared. Keep them in the fridge for no more than 4 to 5 days. 

Is there a risk of eating lupini beans with skin?

The risk of eating lupini beans with or without the skin is that they can be toxic. Bitter lupini beans contain toxic levels of alkaloids called lupines. However, bitter lupini beans are not that popular in the market, so you can more easily find sweet lupini beans. 

Also, canned lupini beans have a high amount of sodium. High sodium intake is very dangerous. High sodium diets can lead to high blood pressure, and eventually heart disease. Also, too much sodium can damage your kidneys and lead to liquid retention. 

The recommendation is to eat no more than 2,500 mg of sodium per day.  Just take a look at the labels of canned or brined lupini beans to keep your sodium intake low. 

The skin of lupini beans adds too much fiber. It is very healthy to add fiber to your diet but if you have diarrhea or notice that it is causing a lot of gas, bloating, or discomfort, it is better to eat lupini beans without skin. Too much fiber without water might cause constipation. 

How can you add lupini beans with skin to your diet?

Lupini beans can be added to your diet in a variety of presentations. They can be brinded, you can also buy them ground into flour or buy them dry. They can be added to salad, combined with roasted veggies, added to pasta, or pureed into a dip or spread. 

Follow this link for a recipe for lupini beans and olives.

Other FAQs about Beans that you may be interested in.

How to store dried beans

Can you eat lupini beans when pregnant?

Can you eat kidney beans when pregnant?

 

Conclusion

This article answered can you eat lupini beans with skin, what lupini beans are, how to store lupini beans,  whether lupini beans with skin are healthy to eat, and is there a risk of eating lupini beans with skin, and whether how can you add lupini beans to your diet. 

Citation

Lupini Beans and Olives (How to Cook & Eat Lupini)

https://www.precisionnutrition.com/encyclopedia/food/lupini-beans

https://www.justagric.com/can-you-eat-lupini-bean-skin/

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