Blended Lupini Beans in a Leek and Zucchini Soup
Blend Lupini Beans in a Leek and Zucchini Soup for a comforting, high-protein meal perfect for any season. This simple recipe requires just a few ingredients and features lupini beans, which are rich in protein, low in carbs, and available at most grocery stores.
| serving size | carbs | fibre | net carbs |
|---|---|---|---|
| 1+1/3 cup | 15.5g | 5.6g | 9.9g |
Lupini Beans in a Leek and Zucchini Soup
Have you been curious about using lupini beans as an ingredient? This Lupini, Leek, and Zucchini Soup recipe is a great way to try them out, especially if you’re watching your carbs and looking for new ingredients to add to your recipes.
Why use Lupini Beans?
Lupini beans are characterized by their very high protein and low carbohydrate content, making them perfect for anyone looking to maintain a healthy diet.
Incorporating lupini beans with fresh leeks and zucchini creates a hearty, filling soup that introduces the worthiness of an ancient ingredient that is a staple in Mediterranean regions.
I’m happy to confess that after finding canned lupini beans at my local grocery store, I’ve discovered they’re a great addition to my low-carb lifestyle, even though they may not be everyone’s cup of tea.
Protein Rich
Of course, a soup made with leek and zucchini alone naturally keeps the carb composition low. However, it also benefits further by adding much more protein from lupini beans. Comparatively, lupini beans are a great alternative to white beans like butter or navy beans since they are much higher in carbs even though they contain a good amount of protein.
Pureed Soup Base
This versatile and healthy soup has leeks and zucchini, which are easy to break down and puree into a delicious soup base. It is perfect for comfort in the winter and refreshment in the spring.
Even a small serving would be a light option in the summer, and a bowl full of earthy flavours in the Fall wouldn’t go amiss.
Furthermore, this soup is as easy as pie and pairs well with a finishing touch of toasted Spicy Lupini Beans for extra flavour.
Reasons to Love Lupini Beans in a Leek and Zucchini Soup
- Introduces Lupini Beans: this recipe is a delectable and hearty traditional-style Leek and Zucchini soup with the nutritional goodness of lupini beans.
- Low Carb: Lupini beans are keto-friendly and high in fibre, making them an excellent replacement for kidney beans or butter beans.
- Customizable: This soup is a base for additions and substitutions, suitable for any season that perfectly balances refreshment and heartiness.
- Nutritious: Packed with nutrients, this easy recipe supports weight loss or management. It’s rich in protein for building muscle, provides plenty of fibre and calcium, and can boost immunity and reduce inflammation.
- One-pot meal: This soup requires only six ingredients and your choice of spices and herbs. It’s also an easy recipe that makes clean-up quicker, using one pot.
Bitter Awakenings: Discovering the Potential of Lupini Beans
If you’re considering using lupini beans in a recipe or are unfamiliar with them, this recipe is a great way to try them. Don’t let their distinct taste throw you off.
When I opened a can of lupini beans, they looked ready to party, just like chickpeas. However, to my surprise, my first taste of a lupini bean was quite a shock. It was mildly bitter and almost as hard as nails, unlike the soft chickpeas I’m accustomed to.
I wondered how I would unlock the goodness of a healthy bean. Despite its initial tough exterior, I was optimistic about being able to sense the potential of this nutritious bean.
Then it hit me: Why not give lupini beans the spa treatment and simmer them in water to soften them and lose some bitterness? And it was a success! They softened well enough to enjoy without a bitter taste.
A Mediterranean staple
Lupini beans originated in the Middle East and are considered a dietary staple in European countries such as Italy, Spain, and Portugal. Their widespread consumption across the Mediterranean region offers an appealing taste and numerous health benefits.
What I found with the canned version is that you still need to boil or steam them for a while to make them softer and more tender, which is perfect for incorporating into a soup. However, since this soup is pureed, the lupini need not be cooked too long and break up easily using an immersion blender.
Ingredient Notes and Substitutions in this Soup
Lupini Beans:
Canned or jarred lupini beans are ready to eat. A few rinses under tap water will remove the saltiness. You can buy them at large grocery stores or specialty European grocery stores. Adjust the amount to your preference since lupini beans taste slightly bitter.
Leeks:
Chop and rinse only the white and light green parts. Discard the dark green parts, as they can be tough and fibrous. Thoroughly rinse the chopped leeks to remove any dirt or sand trapped between the layers. This will ensure that your leeks are clean and ready to use in this recipe.
Zucchini:
Wash and roughly chop the zucchini, as they soften quickly and are easy to break down when cooked.
Yellow Onion:
When cooked, yellow onion is the best choice for its aromatic flavour, which enhances the taste of all the ingredients in this soup. Alternatively, use Spanish onion.
Garlic Cloves:
This recipe contains a lot of minced garlic, so you may need to adjust the amount according to your preference.
Vegetable Broth:
To control the sodium content in this recipe, opt for low-sodium or no-salt-added vegetable broth. If you only have regular broth on hand, you can omit the salt indicated in the recipe during cooking. Taste the soup at the end and add salt if necessary to achieve the desired flavour.
Water:
Add water to the soup to help the lupini, leeks and zucchini cook down and become smooth in preparation for blending.
Spices:
Salt, pepper, and thyme enhance the soup’s flavour, but remember to adjust the salt if you’re using regular vegetable broth. Also, if you are feeling creative, add whatever spices you prefer.
Cooking Oil:
Olive oil, avocado oil or unsalted butter are great options for sauteeing the vegetables.
Garnish:
To elevate this soup further, garnish it with Spicy Lupini Beans. Their heat and contrast enhance the overall flavour.
How To Blend Lupini Beans in a Leek and Zucchini Soup
1) Prepare the vegetables and lupini beans
Chop and thoroughly wash the white and light green parts of the leeks, then roughly dice the zucchini and onions and mince the garlic. Drain, wash and rinse the lupini beans.
2) Saute the onions, garlic and lupini beans.
Heat oil in a large pot. Add the onions and garlic, and stir in the lupini beans. Then cook on medium heat for 5 minutes until the onions turn soft. If you find the lupini firm and prefer a very smooth soupy consistency, add one cup of water to the pot, cover, and cook the lupini beans with the onions and garlic for 20 minutes.
3) Stir in the chopped leeks and zucchini
Add the leeks, and zucchini to the pot and give everything a big stir to mix the ingredients. Next, add the salt, pepper and thyme.
4) Add the vegetable broth and water, boil and simmer
Add the vegetable broth and water to cover the vegetables, then bring the soup to a boil. Once it boils, reduce the heat to low, cover the pot and simmer the soup for 20 minutes. Meanwhile, prepare the reserved lupini beans and air fry them to garnish the soup.
5) Blend the cooked lupini, leeks and zucchini and serve
After 20 minutes, uncover the pot and use an immersion blender to puree the soup until it is smooth. Alternatively, a countertop blender can puree the soup in batches. Serve the warm soup in bowls garnished with air-fried spicy lupini beans.
Best Tips for Lupini Beans in a Leek and Zucchini Soup
- Drain, wash, and rinse the lupini beans thoroughly in water to remove saltiness from the canning liquid.
- Chop the leeks into small pieces, using only the white and light green parts.
- Adjust the amount of garlic to your preference.
- Consider buying lupini in jars or cans for a quicker prep time.
- If you have time, boil or pressure cook the lupini beans to soften them. Alternatively, follow the recipe as is for a slightly grainy soup texture.
- Blend the soup in the pot with an immersion blender stick for easy cleanup, or puree small batches in a countertop blender.
Nutrition, Carbs and Servings in this Soup
The recipe makes 8 servings, each 1 and ⅓ cups, perfect for a main meal. It’s a super-filling dish with lots of fibre to keep the carbs in check, and the lupini beans pureed into the soup provide plenty of protein.
under 10g net carbs per serving
This recipe yields six servings, with approximately six pieces per serving. Each serving contains:
- 15.5g of carbohydrates
- 5.6g of fibre
- 9.9g of net carbs
Fibre
This excellent source of fibre contains more than the recommended amount per serving ( 5.6g) and contributes to a daily fibre intake of 25-30 grams.
Protein
A good amount of protein per serving is 8.6 g, which will increase when you add spicy lupini beans as a garnish.
Vegan
This recipe consists of plant-based leeks, yellow onion, zucchini, garlic, lupini beans, vegetable broth, and seasonings, making it suitable for a vegan diet.
How to Serve Lupini Beans in a Leek and Zucchini Soup
Tantalize your taste buds with a delightful, vibrant soup that perfectly complements my crunchy air-fried Spicy Lupini Beans.
Moreover, if you make the spicy lupini beans, double the melted butter chilli and lime marinade and drizzle it over this soup for a delicious contrast that complements its garlicky flavour.
On the other hand, pair this soup with my delicious low-carb jalapeno antojitos for a satisfying meal. Another option is to serve this soup in small portions to whet your guests’ appetites at gatherings.
Another alternative is to serve lupini, leek and zucchini soup heated through alongside a vibrant mixed green salad for a complete and enjoyable dining affair.
How to Make Canned or Jarred Lupini Beans Softer
The texture of this soup depends on the tenderness of the lupini beans. To save time, I recommend using canned or jarred lupini beans instead of preparing them from their dried state. Here are some ways to soften the beans for a smoother consistency in this soup.
- Simmer the lupini beans, onions, and garlic in water for about 20 minutes before adding the remaining ingredients. In other words, the longer the lupini beans are cooked, the more tender they will become.
- On the other hand, if you have a pressure cooker or instant pot, you can cook the lupini with 2 cups of water for 15 minutes, followed by a natural release for about 30 minutes, and then drain them.
- Alternatively, boil lupini beans in a saucepan until soft, which takes longer. Since all the ingredients will eventually be blended to form a smooth, pureed soup, pressure cooking is unnecessary unless you prefer an extra smooth consistency.
Storage, Freezing and Reheating Notes
Refrigerate: leftover lupini, leek and zucchini soup can be stored in the fridge, covered in an airtight container, for up to 3 days. However, I divide the soup into two containers and refrigerate one container while freezing the other.
Freeze: Divide the soup into freezer-proof containers for easy storage and a quick meal prep idea, then freeze for up to 1 month. Defrost it in the microwave using the defrost setting or leave it in the fridge overnight.
Reheat: Transfer the soup to a microwave-safe container and heat it until it’s hot all the way through. Alternatively, you can pour the food into a saucepan and heat it over medium heat until it’s heated to your liking. Stir occasionally to ensure even heating.
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Blended Lupini Beans in a Leek and Zucchini Soup
INGREDIENTS
- 1 cup Lupini Beans - canned or jarred, drained
- 3 Leeks - white and light green parts, chopped and rinsed
- 1 Zucchini - roughly chopped
- 1 Yellow Onion - chopped
- 5 Garlic Cloves - minced
- 900 ml No Salt Added Vegetable Broth - low-sodium, one carton
- 2 cups Water - read option to add an extra cup to soften lupini (in post instructions)
- 2 tsp Salt - omit if using regular vegetable broth
- 1 tsp Pepper
- ½ tsp Thyme
- 1 cup Air-fried Spicy Lupini Beans - optional garnish (recipe link in post and on site-search)
INSTRUCTIONS
- Chop and thoroughly wash the white and light green parts of the leeks, then roughly dice the zucchini and onions and mince the garlic. Drain, wash and rinse the lupini beans.
- Heat oil in a large pot. Add the onions and garlic, and stir in the lupini beans. Then cook on medium heat for 5 minutes until the onions turn soft. If you find the lupini firm and prefer a very smooth soupy consistency, add one cup of water to the pot, cover, and cook the lupini beans with the onions and garlic for 20 minutes.
- Add the leeks, and zucchini to the pot and give everything a big stir to mix the ingredients. Next, add the salt, pepper and thyme.
- Add the vegetable broth and water to cover the vegetables, then bring the soup to a boil. Once it boils, reduce the heat to low, cover the pot and simmer the soup for 20 minutes. Meanwhile, prepare the reserved lupini beans and air fry them to garnish the soup.
- After 20 minutes, uncover the pot and use an immersion blender to puree the soup until it is smooth. Alternatively, a countertop blender can puree the soup in batches. Serve the warm soup in bowls garnished with air-fried spicy lupini beans.
RECIPE NOTES
Best Tips
- Drain, wash, and rinse the lupini beans thoroughly in water to remove saltiness from the canning liquid.
- Chop the leeks into small pieces, using only the white and light green parts.
- Adjust the amount of garlic to your preference.
- Consider buying lupini in jars or cans for a quicker prep time.
- If you have time, boil or pressure cook the lupini beans to soften them. Alternatively, follow the recipe for a slightly grainy soup texture.
- Blend the soup in the pot with an immersion blender stick for easy cleanup, or puree small batches in a countertop blender.