Lupini Bean and Caper Salad

A beautiful, vibrant, nutritious Lupini Bean and Caper Salad combines fresh ingredients with a Mediterranean touch. This high-protein salad combines organic lupini beans, pickled capers from Spain’s Menorcan countryside, and crisp salad vegetables, together they provide a satisfying blend of textures and flavors. Not only is this rainbow salad delicious but it’s also packed with health benefits!

A vibrant salad featuring lupini beans, a bed of mixed green lettuce, including spinach. The salad also contains homemade pickled capers, diced tomatoes, pitted olives, carrot strips, cucumber slices, and avocado, creating a colorful and nutritious dish.

So what are lupini beans?

Lupini beans, also known as lupin beans, lupines, tarwi, and chocos have been consumed for years in the Mediterranean and Latin American cuisines.

Lupini beans are small yellow legumes from the Lupinus genus. Traditionally enjoyed whole and pickled, they are a popular snack in Mediterranean regions like Spain, similar to olives or other pickles. You’ll often find them in health stores, sold in jars with salty brine. Lupini beans are versatile and gluten-free lupin protein or flour can be made from the beans, which works well in bread, cakes, and pastries.

A white bowl of cooked lupini beans on a brown table.

They are not your typical bean you will find in a supermarket aisle, you most likely will need to buy them online or in a health food store. Saying this they are becoming trendy in America.

I purchase organic lupini beans in a jar,pre-soaked, cooked, and ready to use. I have never seen dry lupines.

Believe it or not, these are my favorite beans, they contain all nine essential amino acids and are slightly lower in carbohydrates than other beans. These were the last beans I discovered while in Spain. I was given some as a gift, organic beans and I was like, what are these? They are called altramuces in Spanish and are native to the Mediterranean region, Spanish lupines thrive in climates with wet winters and dry hot summers.

If you love a good legume burger try these Spicy Jackfruit and Red Kidney Bean Burgers or you might like a comforting spicy Asian Bok Choy and Bean Soup on a cooler day.


Why we love this lupini bean and caper salad

  • High in Protein: Lupini beans provide a great plant-based protein boost.
  • Rich in Flavor: Tangy capers pair perfectly with fresh, vibrant veggies.
  • Nutrient-Dense: Packed with fiber, vitamins, and healthy fats for a balanced meal.
  • Crunchy Texture: Crisp lettuce, cucumber, and carrot strips add a satisfying crunch with crunchy lupins.
  • Easy to prep: Quick and easy to assemble with minimal effort.
  • Versatile: Ideal as a light meal, side dish, or healthy snack.
  • Low-Carb Option: This low-carb bean salad is adaptable for low-carb diets by using spinach or leafy greens.

Recipe ingredients

Don`t forget to check out the full instructions and nutritional value in the printable recipe card below

  • Brined Lupini Beans drained and rinsed.
  • Homemade pickled capers
  • Salad tomatoes and cucumber
  • Avocado carrots, and pitted green olives
  • A variety of salad leaves

How to make

  1. Add the desired lettuce leaves to a salad dish
  2. Add the chopped tomatoes, pitted olives, carrots, and cucumber.
  3. Sprinkle over the pickled caped with some of its vinegar brine.
  4. Add the sliced avocado.
  5. Drain, rinse, and add the lupini beans.
  6. Add a desired dressing if you please although I had this salad without it as I find that the pickled capers give plenty of flavor.

Making ahead and storage

Cooked lupini beans are safe to eat for up to five days while kept in the refrigerator. The salad leaves are best eaten up by three days because they go soggy. You can prepare the salad ahead of time and store it in the refrigerator in an air-tight container for two days before planning on eating it.


Spicy Jackfruit and Red Kidney Bean Burgers: The yummy salad makes a perfect crunchy and refreshing contrast to the spiced jackfruit burger.

Italian Pasta: Together with lupini bean and caper salad add protein to the rich Italian pasta dish.

Sweet Paprika Spanish-Style Stuffed Eggplants: The salad adds protein and a fresh and crunchy complement to the smoky flavors of paprika-stuffed eggplants.

Vegan Lentil Meatballs: The salad makes a perfect, crunchy side dish to pair with savory vegan lentil meatballs.

Stuffed Peppers with Turmeric Shiitake Rice: A crunchy high-protein and green salad pairs lovely with stuffed peppers.

Customize ingredients

This low-carb protein salad can have a variety of variations. You can add or swap ingredients to suit your taste.

  • Add-ons: Bell peppers, celery, spring onions, and fresh herbs like cilantro, parsley, or basil.
  • Extra Crunchy: A whole range of nuts such as toasted walnuts, almonds, pine nuts, radishes, kale or cabbage.
  • A hint of spice: A whole range of spices can be used such as red pepper flakes, spicy paprika, cayenne pepper, or spicy Tobasco sauce.

Easy Azuki Bean Burgers

Easy Minestrone Soup

Azuki Bean Stew

How to cook dry lupini beans

If using dried lupini beans, you will need to soak them in water for 24 – 48 hours, then boil them in fresh water for around 2 hours until they become tender when poking them with a fork. After cooking the beans, rinse them thoroughly and let them cool. (Note: Lupines should never be eaten raw.)


Health benefits of lupini beans and capers


Lupini Beans/Lupines:


According to the National Institutes of Health (NIH), LupinI beans are a fantastic plant-based protein and fiber source. They contain all nine essential amino acids, making them a complete protein source, like quinoa. They’re also rich in vitamins like B1, B2, and B3, and minerals like magnesium, potassium, calcium, iron, selenium, and phosphorus. Not only that, they also contain lipids (fatty compounds that perform a variety of functions in our bodies). Lupines can help support digestive health, control blood sugar levels, and promote muscle growth due to their high protein content.


Capers:


According to the National Institutes of Health ( NIH), capers, though small, are packed with powerful antioxidants like quercetin, which have anti-inflammatory and antihistamine properties. They’re also a good source of vitamins A and K, which support eye health and bone strength. Additionally, capers can improve digestion due to their fiber content, and their tangy flavor enhances many dishes without adding excess calories.

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FAQ`s about Lupini beans

What does Lupini beans taste like?

Lupins have a mild, nutty flavor with a slight bitterness and a firm, chewy texture, similar to chickpeas.

Can you blend Lupini beans?

Yes, you can blend lupins. After cooking and removing their bitter compounds, lupins can be blended into dips, spreads, or hummus-like textures, but their firm texture may require added liquid or oil for a smoother consistency.

Are lupini beans keto-friendly?

Yes, lupin beans are keto-friendly. They are low in carbs and high in protein and fiber, making them an excellent choice for those following a ketogenic diet.

Q: Can lupini beans be eaten raw?

A: No, lupini beans SHOULD NEVER be eaten raw. They contain alkaloids, which can be toxic unless they are soaked and boiled to reduce these compounds.

A vibrant salad on a rustic white table featuring lupini beans, a bed of mixed green lettuce, including spinach. The salad also contains homemade pickled capers, diced tomatoes, pitted olives, carrot strips, cucumber slices, and avocado, creating a colorful and nutritious dish.

Recipe

A vibrant salad featuring lupini beans, a bed of mixed green lettuce, including spinach. The salad also contains homemade pickled capers, diced tomatoes, pitted olives, carrot strips, cucumber slices, and avocado, creating a colorful and nutritious dish.

Lupini Bean and Caper Salad

If you're looking for a high-protein salad, this lupini bean and caper salad is a fun and delicious option! Packed with protein from lupini beans, and loaded with fresh greens, crunchy carrots, creamy avocado, and zesty homemade pickled capers. The mix of textures and flavors makes it a perfect healthy meal that’s as satisfying as it is tasty!
by Julie Anne Jenks
Prep Time 8 minutes
Total Time 8 minutes
Course Appertiser, Salads, starter
Cuisine International, Mediterranean, Plant-based, Spanish cuisine
Servings 4 salads
Calories 184 kcal

Ingredients   

  • ½ cup of home-picked pickled capers (in vinegar) 75 grams
  • 1 ½ cup organic lupini beans pre-cooked and rinsed 200 grams
  • 1 medium carrot thinly sliced into strips
  • ½ cucumber thinly sliced into strips with a potato peeler
  • A mix of different lettuce leaves about 3 cups
  • 2 medium salad tomatoes chopped
  • 10-15 pitted olives
  • 1 ripe avocado sliced
  • Salt to taste

Instructions  

  • This recipe requires minimal prep work. This salad is a light, protein-rich meal or a refreshing side dish. For the salad, I used a mix of green salad leaves including raw spinach.https://dishingoutplants.com/can-i-eat-raw-spinach/
  • Start by rinsing the lupines. Even though they are organic and already prepared they are jarred in salt water so it`s recommended to rinse off the excess salt water.
  • In a large bowl, toss in the lettuce salad leaves, carrot strips, cucumber strips, chopped tomatoes, and pitted olives. I like a pretty colorful presentation.
  • Gently fold in the pickled capers with some of their brine vinegar and add the rinsed lupins.
  • Add the avocado slices on top.
  • Add salt to taste and, if you like, a drizzle of olive oil, balsamic vinegar, lime, or lemon juice to enhance the flavors.
  • Serve this light salad as a starter or a refreshing side dish.

Nutrition Profile

Serving: -1salad | Calories: 184kcal | Carbohydrates: 8.7g | Protein: 6.3g | Fiber: 5.82g | Vitamin A: 2.5IU | Vitamin C: 18mg

The Nutritional information is an estimate and has been calculated automatically per serving, The amount of sodium depends on the salt used.

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