Returning from a routine doctor’s appointment with a diagnosis of mild anemia would encourage most people to grab an iron supplement and call it day. I did, but why would I just gulp down the little white tablets with water as intended, when they could do so much more? Iron was exactly the secret ingredient I needed to bring an unconventional recipe idea to life. Food is medicine, after all.
Soondae/sundae (순대), the Korean version of blood sausage, was a thrifty way to add nutrition before the times of multivitamins. Spices, vermicelli noodles, rice, and blood get wrapped up in a casing and steamed, sauteed, or boiled as a snack. The iron in hemoglobin is what gives blood its characteristic metallic taste and thus, the distinctive twang in soondae. Knowing that, it’s surprisingly easy to recreate the flavor of cooked and well-seasoned blood sausage.
Aromatic toasted sesame oil blooms garlic and ginger with a touch of sweet heat from gochujang. Tart pomegranate juice adds another layer of tangy flavor, cooked right into the sticky sushi rice. It’s an unexpected combination that’s both assertive and nuanced, bold enough to be eaten solo but not averse to being included in more complex meals.
Colored black thanks to inky charcoal powder, you can rest easy that this polarizing ingredient, though used in emergency situations to prevent the absorption of certain poisons and drugs, does not interfere with the absorption of iron. Your vitamin infusion is safe here.
Anyone trying to argue that only animal-based meat forced inside an edible casing can be called a “sausage” should take note: soondae does not and has never included any actual animal flesh. Yes, the casing is made from cow or pig intestines, and of course, there’s the blood, but meat itself has been a rare luxury throughout history.
I would always rather eat my vitamins, although this recipe is a bit more literal than that sentiment would usually imply. There are more benefits to supplements beyond health; if you use them to their full potential, they can improve your cooking, too. Now you can get your fill of iron in plant-based soondae, which is a whole lot easier to swallow.
Soybeans get all the fame and glory as the premiere meatless protein, but what if I told you there was another bean that could steal the spotlight with ease? Lupini beans are the dark horse rivals, vying for legume supremacy, almost doubling the protein content of whole soybeans. Think that soy foods are unique, chalking up tofu, soymilk, tempeh, and more as a clear soybean success story? Just wait until you see what the humble lupin can do.
First, the confusion of naming needs to be addressed. “Lupini” is the Italian plural form referring to the seeds of the lupin plant. Lupine and lupin are both common names for the same flowering plant genus, Lupinus. The genus is part of the legume family, which also includes peanuts. There are over 200 species of lupine, though not all are edible. Some, like the beloved Texas bluebonnet, are actually poisonous. Don’t go digging up your garden in search of a feast, and on that note, be careful to keep them away from curious pets, who are more susceptible to the measured dose of poison in an unsuspecting seed.
Lupini beans are just starting to get their big break, but they’ve been around as a reliable food source since roughly 3000 BCE. Hailing from the Mediterranean and the Near East, evidence shows that the ancient the Egyptians and Romans knew the value of a good lupin when they saw it. During the Middle Ages, lupins were grown in Europe not only as a food source but also as a nitrogen-fixing crop to improve soil quality. They were commonly planted as part of crop rotations to enhance soil fertility. In the modern era, lupins have been gaining attention as a sustainable, high-protein legume now that the sweet lupin has been selectively bred for better taste and ease of consumption. Early lupins were often relegated to animal feed given their bitter nature, which also explains their slow start on the mainstream market.
The biggest barrier to entry, aside from sourcing the beans to begin with, is cooking them. Even the newer “sweet” strain requires a concerted effort when it comes to cooking, in an attempt to remove more of the bitter alkaloids and break down almost impenetrably tough skins. This is also why you’ll often find them pickled, not dry or canned. Pickled lupini beans are ready to eat and infused with salty, savory flavor. The most popular brand in health food stores packages theirs in pouches; old school labels sell glass jars, found in the import section in specialty or gourmet stores.
Although you can of course buy dried lupini beans, I don’t recommend it. To beat them into submission, or some version of edibility, you would need to:
If you’re willing to sacrifice roughly a week of your life to this process, be my guest. You’re far more patient than me.
I thought you’d never ask! Sweet lupins are poised to be the new edamame; large and flat as fava beans or gigante beans, yellowish tan in color, and encased in a substantial but edible skin, you can peel them or eat them as is. Mild in flavor and firm in texture, they’re an ideal bar snack served either hot or cold, and especially with a salty finish. Aside from eating them out of hand, they’re excellent tossed in salads and simmered in soups, since they won’t fall apart for anything.
Consider lupini beans for further applications beyond immediate eating gratification, and that’s where things get interesting.
Okay, let’s get the protein talk out of the way. One cup of cooked lupini beans does in fact have 26 – 30 grams of complete protein, including all 9 essential amino acids. Incredibly high in fiber, they’re the only bean that has 0 grams net carbs per serving. Additionally, they’re a good source of manganese, copper, magnesium, phosphorus, potassium, zinc, folate, and vitamin A.
However, there is one big nutritional red flag about lupini beans that I briefly mentioned earlier. Being part of the peanut family, those with severe peanut allergies may have similar sensitivities when exposed to lupins of any variety. If that’s the case, avoid lupins and any lupin products to be safe.
Lupini beans have lost their harsh edge and are ready for their closeup. To get the most bang for your bean buck with a protein-packed legume, look no further. They’re versatile enough to transform from a quick fix snack to your new secret ingredient in all things baked and cooked. I think they’re the next big thing in bean technology, personally, and I’m here for it.
