Category: Baking / Cooking

Your Life or Your Lupins

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.

The Lupin Spin

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 Through History

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 Cooking Conundrum

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:

  1. Cover with cold water and soak for 24 hours.
  2. Drain, add fresh water, and simmer for 2 hours.
  3. Cool completely, drain, and add more cold water.
  4. Soak overnight. Drain and replace the water.
  5. Boil for 45 minutes – 1 hour. Drain and replace the water.
  6. Soak overnight. Drain and replace the water.
  7. Boil for 45 minutes – 1 hour. Drain and replace the water.
  8. Soak overnight. Drain and replace the water.
  9. Taste for doneness. If still bitter or gritty, repeat the boiling process.
  10. Add salt and store submerged in water, like pickles.

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.

What Do Lupini Beans Taste Like?

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.

Beyond The Whole Bean

Consider lupini beans for further applications beyond immediate eating gratification, and that’s where things get interesting.

  • Lupin flour holds incredible promise as a gluten-free, keto, high-protein staple, capable of creating highly nutritious pastas, cakes, cookies, breads, and more. Blended with water and seasonings, it could become a liquid egg substitute, too.
  • Lupin “rice” is an alternative to the conventional whole grain, made more like an orzo pasta for quick cooking applications.
  • Ground lupin or lupin flakes are a coarser take on flour, approximating the texture of grits or savory oatmeal when cooked.
  • Lupin milk, though rare in US markets, is taking off primarily in Europe, noted for its excellent frothing abilities in lattes, thanks to its naturally high protein content.
  • Lupin cheese is every bit as varied and versatile as the average nut cheese, ranging in texture and flavor from creamy ricotta to sliceable, buttery Havarti.
  • Lupin tempeh isn’t a stretch of the imitation, as any bean can be tempeh-fied.
  • Lupin tofu is similarly successful as a soy-free alternative, more aligned with Burmese “chickpea tofu” in preparation rather than the traditional coagulated soymilk approach.

Where Do You Get Your Protein

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.

From Unknown to Unforgettable

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.

Hannah (BitterSweet)7 Comments

Not Only In Dubai

If something like Dubai chocolate has become so popular that it’s even piqued my mom’s interest, you know there has to be at least a degree of legitimacy to it. This isn’t a knock against my mom, but a commendation. She doesn’t bother with food trends nor waste her days doom scrolling through social media brain rot. If it hits her radar in a meaningful way, it’s wise to take notice. When explaining my latest recipe project inspired by the now famous Arabian luxury confectionery, she already knew the reference. As if I wasn’t already eager to try it, that sealed the deal.

Bringing Dubai To My Dad

This isn’t about my mom, though; it’s actually inspired by my dad. Whenever I see something made with pistachios, I immediately think of him. Notoriously difficult to treat when it comes to food gifts, preferring the basics over indulgence everyday, sweet pistachios are an easy win. Pistachio ice cream or pistachio brittle; pistachio baklava especially, with its layers of flaky pastry drenched in honeyed syrup. That phyllo draws another parallel to the famed chocolate, which is filled with the shredded version known as kataifi. Failing to find such a rarity locally, I nearly gave in and ordered it online, when I realized there was a better answer: coconut.

Nuts For Coconut

Long strands of shredded coconut have a texture that’s uncannily similar to kataifi when smothered in dense nut butter. Plus, it’s another one of my dad’s favorite things. Then, switching the sweetener from plain white sugar to maple syrup sealed the deal. A house is not a home without a bottle of pure maple syrup ready and waiting by his, and now my, estimation. Just don’t tell him that these clever swaps crafted out of flavor preference unintentionally made this outrageously decadent confection reasonably healthy.

Made Better

No refined sugar, gluten-free, soy-free, and of course dairy- and egg-free; Coconut Dubai Chocolate uses a darker base to offset the soft, pale green filling. Nutty, toasted, subtly woodsy, chewy, and a touch creamy, such a rich world of flavor is encased in a snappy dark chocolate shell! Don’t worry about running out to buy specialty molds either; I made mine in popsicle molds, filling in the hole for a stick with chocolate first. Otherwise, there’s no shame in making mini bites with an ice cube tray.

Is it an perfect dupe of genuine Dubai Chocolate? Absolutely not. It’s much better.

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Hannah (BitterSweet)10 Comments

Green Goddess Goodness

Few dishes embody warmth, richness, and versatility quite like risotto. Celebrated for its creamy texture and unpretentious yet indulgent nature, risotto is all too often relegated to the cold winter months. Skipping over spring flavors would be a terrible mistake, as evidenced by a vibrant, verdant bowlful of Green Tea Goddess Risotto.

Fusing classic Italian comfort with an unexpected Asian twist, brewed green tea replaces conventional vegetable stock with an herbaceous foundation. Building upon that with the fresh flavors found in Green Goddess dressing, parsley, chives, and tarragon brighten and lighten the dish in one fell swoop.

Sushi rice has long been my preferred short grain for making risotto, above the more “authentic” arborio or carnaroli. I find it to be easier and quicker to cook, not to mention much easier to find in stores and less expensive. It just so happens to fit the fusion theme, too.

Whether served as a side dish or a light entree, the end results are inevitably rewarding. Familiar yet novel, comforting and sophisticated, it’s ideal for both casual dinners and special occasions. Risotto should be a perennial option on the menu, especially when it’s this brilliant.

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Hannah (BitterSweet)3 Comments

Kawarma Quandary

Hummus is so much more than just a dip. In much of the world, it’s an indispensable staple on par with coffee; the day can’t start without a generous serving. Although the debate rages on over who makes it best, exactly what should go into it, and how it should be served, we can all agree that more hummus is always a good thing. That’s why I’m cutting to the chase here, putting it front and center of the plate as the entree you’ve been craving. Hummus Kawarma Pie takes the question of double dipping off the table since you can dive right in with a fork.

Instant Kawarma Karma

Hummus kawarma is a sensation all on its own, typically made with our beloved blended chickpea base supporting a topping of fried lamb. Spiced generously and lavished with plenty of olive oil, it’s rich, aromatic, and devilishly decadent. Taking inspiration from classic shepherd’s pie, I took the concept and flipped it upside down, doubling up on thoroughly seasoned meatless grounds and smothering them with creamy homemade hummus. Baked until that heart filling begins bubbling up around the edges, it’s the crowd-pleasing casserole you didn’t know you were missing.

Simplifying and Serving

Though not exactly a quick fix meal, it’s worth the effort, down to the very last bite. You can lighten the work load a bit in a few ways though:

  • Prep the hummus in advance. Stored in the fridge in an airtight container, it should last for at least a week.
  • Use store-bought hummus. Alternately, take a semi-homemade approach and cut the workload in half. Grab two 8-ounce containers of your favorite hummus and spread it on thick.
  • Swap the spices in the kawarma for za’atar. The flavor will of course be different, but in an uniquely, equally tasty way.

Packed with protein, it’s a standalone powerhouse of a meal. To stretch it further and feed more people, you have plenty of options for accompaniments:

  • Toasted bread, warm pita, chips, or crackers for dipping and scooping.
  • Steamed broccoli, green beans, snap peas, or asparagus to get your veggies in.
  • Green salad as a lighter foil to such a hearty dish.

Hummus Among Us

Don’t leave hummus out cold as merely a token appetizer. Baking it with an aromatic meaty filling breathes new life into the predictable party starter, transforming it from supporting actor into the headlining star. The creamy hummus base becomes even richer as it bakes, absorbing the bold spices of the savory filling. Take hummus to new heights, turning it into a satisfying, flavorful entrée that will leave you craving more.

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Hannah (BitterSweet)6 Comments

Add a Little Bit of Spice

Oh, I thought, staring vacantly at the occupied oven. Oh well.

Am I getting more careless in old age, or are product packages becoming more inscrutable? All I wanted was to use up the last of a bottle of tahini and conquer cookie cravings all in one fell swoop. Whether it was willful ignorance or distracted driving behind the stand mixer dials, I had failed to notice that this was harissa tahini, creamed into the already baking batter.

Unfazed, I waited for the timer to sound before retrieving the sheet pan as planned. What else was there to do? Yank the half-baked dough out of the oven and hastily toss it into the trash? As a person more likely to pull the same dough out of the trash, letting the effort go to waste was never an option.

Fortunately, my mistake turned out to be so minimal that you could call it an asset. Nutty, toasted, and subtly buttery, you’d never know anything untoward had occurred at first bite. Only after would you feel a very slight warmth, a growing but gentle burn, at the back of your throat. Balanced by the woodsy sweetness of maple syrup, it certainly won’t light your tongue on fire. In fact, it’s such a successful twist, I’d suggest adding a little bit of spice to standard tahini in case you have the opposite supply issue.

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Me Oh, My Oh, Mayocoba

How can one consider beans as “food for the poor” when they’re rich in so many ways? Rich in history, rich in flavor, rich in nutrition; the only thing that cheapens them is this pervasive stigma. The only reason why Mayocoba beans haven’t blown up as the next big food trend is there’s no marketing budget for beans. Just as well, I say, because they’re more than just a flash in the pan, but an enduring staple that will long outlive TikTok and likely social media itself. They’ve already survived well over 4,000 years of tumultuous climates, both physical and political, and they’re just getting started.

A Brief History of an Ancient Bean

Indigenous to Latin America, Mayocoba beans feature prominently in Mexican and Peruvian culture. Depending on who you ask, they may also go by the names of canary (Canario) beans, yellow beans, or Peruvian (Peruano or Frijol de Peru) beans. Though strongly linked to Peruvian foodways as a reliable source of sustenance for inhabitants of the Andes, where agriculture struggles to thrive and crop yields are relatively poor, the word “Mayocoba” comes from small town in Mexico. The two countries seem to share the legumes, and their heritage, abundantly.

Patently Incorrect

Though this is a bean untroubled by passing fads, it’s not immune to controversy. In 2005, one Larry Proctor of Pod-ners L.L.C. attempted to patent the time-honored Mayocoba, claiming that the bean he called “Enola,” after his wife’s middle name, was a wholly unique specimen. Unsurprisingly and rightly so, this sparked outrage in both the agricultural and cultural communities. Critics argued that the bean, like many other heirloom crops, had long been part of indigenous and local food systems for millennia, and should never be subjected to patenting by any one entity. The idea that a traditional, widely cultivated crop could be claimed by a corporation highlighted an ongoing issue with intellectual property laws and their impact on indigenous farming communities. Fortunately, the patent application was eventually withdrawn, but the controversy raised important questions about who truly owns our food history and who gets to profit from it.

Appearance and Tasting Notes

Ranging from pale yellow to off-white, they’re not nearly as vibrant as the bird of their namesake, but shine on the plate all the same. That flaxen hue recedes further when cooked, resulting in a pot of mostly beige beans. Don’t judge a bean by its color though; these unassuming kernels are remarkably buttery and almost sweet, though fairly mild to absorb any seasonings you can throw at them. Their texture is what really makes them special: thin-skinned yet still robust enough to hold their own, Mayocoba beans are soft and creamy all the way through. You won’t get a hint of grit or graininess whether they’re kept whole or pureed.

Nutritional Prowess

Big shocker here: Mayocoba beans are healthy! Yes, just like every other legume, they’re an excellent source of complete plant protein, to the tune of 7 – 8 grams per 1/2 cup (cooked) serving. They have a similarly impressive amount of fiber, but more noteworthy is they have fewer of the gas-causing sugars that make beans difficult for some people to digest. You’ll find no such discomfort with these trusty beans. Iron, potassium, magnesium, zinc, and folate are key nutrients found in abundance, essential as part of a balanced diet.

How To Cook Mayocoba Beans

I’ve heard tales of canned Mayocoba beans but have never seen them in real life. Dried is definitely the way to go, since they’re most affordable and keep almost indefinitely. As with all beans, it’s best to check for stones or other less tasty inclusions before giving them a good rinse. From there, you have many different methods to make a hill of means.

  • Pressure Cooker: Add at least 3 times as much water to beans, seal the lid, and cook on high pressure for about 25 minutes, then let the pressure release naturally.
  • Stove Top: Cover the beans with at least 2 inches of water in a large pot and simmer for 1 1/2 – 2 hours, occasionally checking the water level and adding more as needed.
  • Slow Cooker: Use 4 – 6 times as much water as beans. Cook on low for 6 – 8 hours or high for 3 – 4 hours, adding more liquid if needed, until tender.

Culinary Creations

Mayocoba beans are now my automatic swap-in whenever I see a recipe for pinto beans. Maybe this is unfair to the hardworking pinto, but they can’t match the velvety texture of a golden canary bean. Others suggest that they’re excellent substitutes for cannellini and great northern beans. If you want more specific ideas for featuring the Mayocoba in all its glory, consider the following traditional dishes:

  • Refried beans, which needn’t even be fried once, really highlight the Mayocoba’s velvety texture. Similarly, consider trying Mayocoba hummus for a next-level bean dip.
  • Tacu-tacu, a patty made from seasoned mashed beans and rice that’s pan-fried until crispy, is an excellent way to use leftovers.
  • Sopa de Frijoles, aka bean soup, will never let you down. There are no hard and fast rules here; make yours a stew or chili, brothy or blended, basic or bounteous. These beans can do it all.
  • Ceviche de Frijoles, replacing fish with beans, makes a breezy salsa sound like a luxury. You could even serve it on a bed of greens and call it a salad, be it an entree or a side.

From Farm to Fortune

I’d like to propose that beans become the new status symbol. Do you cook your beans from dried? Do you seek out new and exciting beans, beyond the realm of the pinto, the kidney, and the black bean? It’s the inclusive club that everyone should join, with an entree fee that even bean counters can justify. Grab a bag of Mayocoba beans and you’re already in. Get cooking and share the wealth!

Hannah (BitterSweet)13 Comments