Lupin

Lupinus spp.

legume

Large, flat yellow seeds of the white lupin, a Mediterranean legume grown since ancient Greece; soaked at length, then nibbled in brine as a snack. 100 g dry provide 36 g of protein, 19 g of fibre, 176 mg of calcium and 4 mg of iron.

Origin

Mediterranean and Andes

Season (United States)

imported · all year round

Preparation

Bitter seeds need several days of soaking with changes of water to lose their alkaloids. The ready-to-eat ones, in brine, have already done it. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding.

Molecules

Resistant starch RS1 · GOS (galacto-oligosaccharides) · Protein · LysineIn small amounts, not counted IsoflavonesWhat slows things down Phytates

Did you know?

In southern France it is called tramousse; its Greek name passed into Spanish as altramuz and Portuguese as tremoço.