By Amy Gorin, MS, RDN
This lupini bean salad with crushed pistachio is a delicious high-fiber side dish. The Italian lupini beans make the dish hearty. This will become one of your top lupini bean recipes!
Hello, lupini beans recipe with crunchy pistachio topping! This lupini recipe makes a great addition to any warm meal! Or pair it with a side baked sweet potato or roasted squash for a full meal.
You can also serve it for snack time, for a get together with friends, or on top of a lunch or dinner salad. The lupini salad makes a great quickie appetizer that's also delicious and packed with nutrients.
FYI that you'll sometimes see the beans called "lupine beans" or "lupin beans."
Lupini Beans Nutrition
When you're making lupini bean recipes, the first thing to know is about the beans' nutrition. There are a lot of nutrients packed into those beans.
Per just a half-cup serving, you get 9 grams of protein and 4 grams of fiber. That means the beans are an excellent source of protein and a good source of fiber. You also get other nutrients, like a little bit of calcium and iron. When it comes to lupini beans calories, there are about 135 per serving.
Like most pre-cooked beans, jarred lupini beans are higher in sodium–and when you buy them jarred, they're typically packaged in salt water. So I would suggest draining and rinsing them before you use them.
The beans look similar to large, flat fava beans. How are lupini beans grown? They tend to grow in temperate to cool climates and in Mediterranean locales, which is one reason they're just coming better known in America.
Of course, if you want to cook your own dried lupini beans, you definitely can. How to cook lupini beans? You'll want to rinse the beans, place them in a large pot, and cover them with fresh, cold water.
Then you'll bring the water to a boil, reduce the heat to a simmer for about 45 to 50 minutes. Next, you'll drain the beans and place them in a large bowl covered with water.
Finally, you'll begin draining and rinsing the beans about three to four times a day, for about five days. As you can see, it's a pretty laborious process which is why I prefer the jarred beans that are ready to eat! But at least now you know how to make lupini beans. The prepared beans are amazingly delicious.
How to Make an Italian Bean Salad
Here's a secret: I don't love to spend hours in the kitchen. I very much enjoy the process of cooking, but I'm often in a hurry. (Life is busy, after all!) And so I'm really a fan of healthy meals in a flash.
We eat a lot of beans in my house. My husband, Lawrence, and I will often make a quick lunch or dinner with chickpeas or kidney beans. Recently, I've been really into the lupini bean. I love to eat lupini beans in a salad. They're not extremely bitter beans at all, and I consider them pretty hearty!
If you've never tried them, go try them now. Where to buy lupini beans? They're often sold in glass jars in the ethnic food section of the grocery store, and you can buy them on Amazon.com. The best part is you don't have to know how to prepare lupini beans, because the type sold in a jar requires no preparation.
What to do with the beans? I made this quick lupini bean salad with a base of the beans, jazzing up the flavor with whole-grain mustard and red pepper flakes.
Then I topped my creation with chopped pistachios for extra crunch and extra
protein. You see, as a dietitian, I want to make sure the vegan dishes I'm creating offer plenty of fueling protein!
And wondering how to crush pistachios? Just put the nuts in a zip-top plastic bag, then you can either crush with a meat tenderizer or really anything on the heavier side, such as a can of beans. By the way, the pistachio pieces also work well for making pistachio-crusted tofu, salmon, or chicken breast.
More Tasty Bean Recipes
Lawrence and I ate this salad for dinner last night. You could pair it with a green salad, or you can do what we did and pair it with whole-grain toast topped with sliced avocado.
The combo was delish, and the chopped pistachios adds such a nice crunch!
Looking for more recipes with beans? Here are a few of my favorites:
- Vegetarian Rice Bowl
- Grain Bowl with Maple-Dijon Dressing
- Vegetarian Lentils
- White Bean Pizza
- Healthy Roasted Chickpeas
And if you're wanting a light dressing idea, here's how to make healthy salad dressing with juice and other ingredients you likely already have on hand. You can also try a simple pomegranate vinaigrette.
Helpful Kitchen Tools
This blog post was updated in January 2021.
What are your favorite lupini beans recipes? I'd love to hear about your most-loved recipes with beans. and fewer net carbs. Let me know how you enjoy this lupini bean recipe!
Italian Lupini Bean Salad with Crushed Pistachio
- Place spinach at the bottom of a small bowl; set aside.
- In another small bowl, mix together beans, mustard, olive oil, red pepper, and black pepper.
- Top with pistachios.
Sat. Fat (grams)2
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