Table of contents
Estimated reading time: 8 minutes
What Are Lupin Falafels?
The preparation of Lupin Falafels starts with grinding the lupin beans and then mixing it all with various herbs, spices, and vegetables. Finally, they are then rolled as small balls or patty shape and then fry or bake accordingly. The final product turns crisp and golden from the outside and very tasteful and tender in the inside.
Lupin beans are rich in fiber, protein, amino acids, and other indispensable nutrients, making lupin falafels a good option for vegetarians, vegans, and gluten-sensitive individuals. Not just this, but they also afford different taste to the eaters for making consumption a healthier choice. Be it sandwiches in pita, salads, or even just as a snack, lupin falafels serve all of their eaters with stubble-tasting, plant-based options.
How Lupin Falafels Are Made
Making lupin falafels involves a few simple steps that transform lupin beans into a delicious, plant-based dish. Here’s an overview of the process:
- Prepare the Lupin Beans
Start by soaking dried lupin beans overnight to soften them. If using canned lupin beans, simply rinse them well to remove excess sodium. After soaking, drain and mash the beans until they reach a coarse consistency. - Mix Ingredients
In a large bowl, combine the mashed lupin beans with finely chopped herbs like parsley, cilantro, and garlic. Add spices such as cumin, coriander, and paprika, along with salt and pepper to taste. You can also include chopped onions or grated vegetables for extra flavor and texture. - Form the Falafel Balls
Add flour (such as chickpea flour or a gluten-free alternative) to the mixture to help bind the ingredients together. Once the dough is firm enough to hold its shape, roll the mixture into small balls or patties, about the size of a golf ball. - Fry or Bake
To cook the lupin falafels, heat oil in a deep pan for frying, or preheat your oven for baking. Fry the falafels until golden and crispy on all sides, or bake them at 375°F (190°C) for 20-25 minutes, flipping halfway through. - Serve and Enjoy
Once cooked, let the lupin falafels cool slightly before serving. Enjoy them in pita bread, on salads, or as a standalone snack with your favorite dipping sauces.
This process makes it easy to create lupin falafels that are not only healthy but also packed with flavor and texture, making them a fantastic alternative to traditional falafel.
Nutritional Benefits Of This Recipe
Lupin falafels offer a highly nutritious alternative to traditional falafel, thanks to the lupin beans they’re made from. These beans are rich in protein, fiber, and essential nutrients, making lupin falafels an excellent choice for a variety of diets.
- High in Protein
Lupin beans are a great source of plant-based protein, with approximately 26 grams of protein per 100 grams. This makes lupin falafels a powerful option for vegetarians, vegans, and anyone looking to increase their protein intake without animal products.
- Rich in Fiber
Lupin beans provide a substantial amount of dietary fiber, around 10 grams per 100 grams. This fiber aids digestion, helps control blood sugar levels, and promotes a feeling of fullness, which is beneficial for weight management.
- Low in Carbohydrates
One of the key benefits of lupin falafels is their low carbohydrate content. With just 10 grams of carbs per 100 grams of beans, lupin falafels are a great option for those on low-carb or ketogenic diets, offering a healthier, lower-carb alternative to traditional falafel made from chickpeas.
- Gluten-Free
Naturally gluten-free, lupin falafels are safe for people with gluten sensitivities or those following a gluten-free diet. They provide a versatile, delicious meal for individuals with dietary restrictions.
- Vitamins and Minerals
Lupin beans are packed with essential vitamins and minerals, including B-vitamins, iron, magnesium, and potassium, all of which support overall health and energy metabolism.
In summary, lupin falafels are a nutrient-dense, plant-based option that supports a healthy diet while being low in carbs, high in protein, and packed with fiber.
Popular Recipes for Lupin Falafels
Lupin falafels are a versatile dish that can be adapted to suit various tastes and dietary preferences. Here are some popular recipes to try: “Cheesy Garlic Chicken Wraps – 30 minutes“, or if you prefer a sweet side, check out this “Nestle Chocolate Chip Cookie Recipe“.
Let’s move now to some popular recipes for Lupin Falafels:
- Classic Lupin Falafel
This simple recipe uses lupin beans instead of chickpeas for a traditional falafel experience.
- Ingredients:
- 1 cup soaked and mashed lupin beans
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1/4 cup parsley, chopped
- 1/4 cup cilantro, chopped
- 1 tsp cumin, coriander, and paprika
- 2 tbsp flour (chickpea or gluten-free)
- Salt and pepper to taste
- Oil for frying
- Instructions:
- Mix all ingredients in a bowl and form into balls.
- Fry in hot oil until golden and crispy.
- Serve in pita bread with vegetables and tahini.
- Spicy Lupin Falafel
For a spicy kick, this version adds chili and cayenne pepper.
- Ingredients:
- 1 cup soaked lupin beans
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1 red chili, chopped
- 1/2 tsp cumin and cayenne pepper
- 1/4 cup chickpea flour
- Oil for frying
- Instructions:
- Mix all ingredients and form into balls.
- Fry until golden.
- Serve with yogurt or cucumber dip.
- Baked Lupin Falafel
A healthier option, this recipe bakes the falafels instead of frying.
- Ingredients:
- 1 cup soaked lupin beans
- 1/4 cup parsley, cilantro, and onion
- 1 tsp cumin
- 2 tbsp flour
- Olive oil for brushing
- Instructions:
- Preheat oven to 375°F (190°C).
- Form falafel balls and brush with olive oil.
- Bake for 20-25 minutes, flipping halfway.
- Serve with a side salad or in lettuce wraps.
These lupin falafel recipes provide a range of options to suit different preferences, from classic to spicy to healthy baked versions.
How to Store Lupin Falafels
Properly storing lupin falafels assures they stay fresh and delicious for longer, whether you plan to enjoy them later or meal prep for the week. Here’s how to store them effectively:
- Storing Leftovers in the Refrigerator
If you have leftover lupin falafels, store them in an airtight container in the fridge. Make sure they’ve cooled to room temperature before sealing to avoid moisture buildup, which can make them soggy. Stored properly, lupin falafels will stay fresh for up to 3-4 days.
To reheat, simply place the falafels in a hot oven or air fryer for 5-10 minutes to restore their crispy texture. Avoid reheating them in the microwave, as this can make the falafels lose their crunch.
- Freezing Lupin Falafels
For longer storage, freezing is a great option. After forming the falafel balls but before cooking them, arrange them on a baking sheet lined with parchment paper and freeze for about 1-2 hours. This will prevent them from sticking together. Once frozen, transfer the falafels into a freezer-safe bag or airtight container and store for up to 2-3 months.
To cook frozen lupin falafels, there’s no need to thaw them first. Simply fry or bake them straight from the freezer, adding a few extra minutes to the cooking time.
By following these storage methods, you can enjoy fresh-tasting lupin falafels whenever you desire, whether you’re enjoying them within the week or saving some for later.
Why You Will Love Lupin Falafels
Lupin falafels are a delicious and nutritious twist on the traditional falafel, offering numerous benefits. Made with lupin beans, these falafels are packed with plant-based protein, fiber, and essential nutrients, while being low in carbs and naturally gluten-free. This makes them a fantastic option for vegetarians, vegans, and those looking for a healthier, more balanced meal.
What makes lupin falafels even more appealing is their versatility. They can be fried for a crispy texture, baked for a lighter option, or spiced with chili for an extra kick. The rich combination of herbs and spices creates a flavorful experience, perfect for various meals—from wraps and salads to snacks and dips.
Moreover, lupin beans are an environmentally friendly choice, requiring fewer resources than many other legumes, making lupin falafels a sustainable option.
In conclusion, whether you’re seeking a nutritious meal or a unique twist on a classic dish, lupin falafels offer a perfect balance of flavor, health benefits, and versatility. They’re a must-try for anyone looking to enjoy a wholesome, plant-based dish.
FAQs
Lupin flour can have a slightly bitter taste, which may not suit everyone. It is high in fiber, which could cause digestive discomfort for some people. Additionally, lupin may cause allergic reactions in those sensitive to legumes, especially peanuts. Finding lupin flour can also be challenging in certain areas.
Falafels are typically made from chickpeas or fava beans, blended with herbs, spices, garlic, and onions. The mixture is formed into balls or patties and fried until crispy. Common spices include cumin, coriander, and paprika.
Yes, lupin is vegan. It’s a plant-based legume, making it an excellent source of protein and fiber for those following a vegan or vegetarian diet.
Lupin beans have a mild, nutty flavor with a slight bitterness. The flavor is subtle and often upgraded by spices and herbs in dishes like lupin falafels.