Amazing Lupine Beans Salad that also treats Diabetes & Cholesterol

Lupine bean is both delicious and super-healthy legume that used to be very popular in the east Mediterranean, but unfortunately today can only be found in specialty markets (or cooked and preserved in a vacuum bag at the supermarket - not recommended).

Lupine is richer than any legume in protein (35%), dietary fiber (30%), vitamins, minerals and unique polysaccharides, while being low in sugars and glycemic index. In Arab cuisine it is used to treat diabetes and lower cholesterol and lipids in the blood and its action is also backed up by research (1-3).

There are 2 main varieties, the larger one, which is more bitter and healthier (and takes longer to prepare over several days and several cooking) and the smaller one which is considered sweet (of course, relative to the other one). The preparation process of the lupine is very similar to that of its chickpea cousin - requires planning, but very little work.

What's needed?

1 cup dry lupine beans

3-4 dried green tea leaves *

A handful of green leaves, as you like

3 green onions

2 tablespoons pickled lemon

For the sauce: olive oil, lemon, salt and pepper

How to?

1. Soak the lupine beans in water for 24 hours with a teaspoon of baking soda. Change the water once (optional, if you remember)

2. Rinse the beans, transfer to a pot with water, bring to boil, lower to a low and simmer for about an hour until the lupines are soft **

3. Chop green leaves - I chose watercress, parsley, mint, mustard leaves, rocket leaves

4. Chop 3 green onions, including white

5. Add the pickled lemon

6. Stir & pour over the sauce made of olive oil, lemon, S&P


* The cooking in green tea was taken from a recipe on the net and blended in perfectly. Green tea has a cooling energy, dries and cleanses moisture, very similar to lupine beans. After cooking, discard tea leaves

** There are many discussions around eating lupine with or without the peel. I choose with. Cleans the bowels better, not to mention it saves additional work (though all you need is to press the bean and the shell will come off)

Research Bibliography:

Harisa GI et al. Saudi Pharm J. 2015 23(6):712-15 doi:10.1016/j.jsps.2015.02.006

Fontanari GG et al. Food Chem. 2012 132(3):1521-26 doi:10.1016/j.foodchem.2011.11.145

Kouris-Blazos A et al. Asia Pac J Clin Nutr. 2016 25(1):1-17 doi:10.6133/apjcn.2016.25.1.23

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