Spicy Lupini Beans: A Great Air-Fried and High-Protein Snack
Last updated on August 23rd, 2024
Switch things up with Spicy Lupini Beans, air-fried and coated in red hot chilli powder, salt, and lime juice—reminiscent of Indian and Mexican Street Corn flavours.
These protein-packed, low-carb nibbles make a perfect snack to serve with a cocktail. They’ll be a hit at any party gathering and provide a healthy boost to anyone’s diet. Plus, your guests are also sure to love them!
| serving size | carbs | fibre | net carbs |
|---|---|---|---|
| 1/4 cup | 7.9g | 6.5g | 1.4g |
About Spicy Lupini Beans
Spicy Lupini Beans are absolutely delicious! The End.
Seriously, Spicy Lupini Beans are like the cool new kids I’ve just met on the block. And I can’t wait to introduce the super-nutritious beans to my guests at dinner parties.
Lupini beans are like rebellious love children of chickpeas and edamame, with a sassy attitude. They’re initially firm and bitter, but because they are packed with high protein and fibre, they make a great healthy, low-carb, keto-friendly snack.
Season with hot chilli powder, salt & lime juice
Furthermore, I season the lupini beans with butter, chilli powder, salt, and lime juice in this recipe, then air-fry them to make them spicy and crunchy, similar to spiced roasted nuts or Indian and Mexican street corn. Very moreish!
Let’s just say that spicy Lupini beans are ready to shake things up and let the world know a new snack is in town!
Belong to the legume family
However, before you read on, lupini beans belong to the legume family and are considered to be allergens closely related to peanuts. So, if you have a nut allergy, they may not suit your diet. In that case, consider trying out my Crispy Kale Chips instead, which are low-carb and great with a beer or two.
Five Reasons You’ll Love Spicy Lupini Beans
- 1) Low Carb: Lupini beans are low in carbohydrates, making them a great option for those following a low-carb diet.
- 2) Rich in protein: Lupini beans are particularly beneficial for post-workout nutrition, providing a substantial source of protein that supports building muscle.
- 3) Quick to Prepare: Lupini beans are quick and easy to air fry since they roast perfectly, maintaining the spicy, tangy seasoning.
- 4) Alternative Party Snack: Lupini beans are a tasty and nutritious alternative to traditional snack options like roasted nuts and chips.
- 5) Customizable: You can customize the seasoning and spiciness to suit your preferences, making it a versatile snack or appetizer option.
What are Lupini Beans
Plant-based
Lupini beans, also known as Lupin beans, come from the seeds of the Lupinus Albus plant, a member of the legume family. Raw lupini beans contain naturally occurring alkaloids that are mildly toxic, making them bitter and unsafe to eat. To make them edible, lupini beans must be soaked in water for several days, then boiled and soaked in water before being stored in brine to preserve them longer.
Mediterranean staple
Of course, you may think that’s quite a process, but lupini beans have been a staple of Mediterranean cuisine for generations. Ancient Egyptians and Romans included them in their diets daily, and now locals in European countries still love eating them.
So, if you’re Portuguese, Italian, or even Spanish, you might have grown up snacking on lupini beans seasoned with sea salt, chilli flakes, or smoked paprika. Clearly, these nutritious beans are a popular snack in Mediterranean culture, similar to how nuts or trail mix are popular in North America. I always find it fascinating to learn about different cultural food traditions.
Rich in protein, fibre and antioxidants
Additionally, lupini beans are considered a superfood since they belong to the same family as lentils and chickpeas. Rich in protein, fibre, and antioxidants, it wouldn’t be surprising if athletes added lupini beans to their post-workout recovery routines.
When dehydrated, raw lupin beans are round, flattened disks and light in colour. However, when immersed in water, they plump up and take on a yellowish colour (like in the images above and below).
Where to Buy Lupini Beans
Lupini beans are sold dried and packaged in plastic bags or ready-to-eat jars or cans.
Dried lupini beans
Dried lupini beans are generally inexpensive but require extensive preparation that can take several weeks before eating. However, despite the time and effort involved, these beans are considered much better in flavour, which is worthwhile for those passionate about them.
Truthfully, I haven’t found dried lupini beans yet, but once I do, I intend to prepare them from scratch and share my experiences with them in the future.
Ready-to-eat lupini beans
Since dried lupini beans require several weeks for preparation, popular brands in the Portuguese and Italian communities often provide ready-to-eat options, available in most grocery stores, whereby the lupini beans are already soaked, cooked, and preserved, saving time and effort.
Ingredient Notes and Substitutions
- Lupini Beans: I use canned Lupini beans from Unico in this recipe. Although some might still find them bitter and tough, using an Instant Pot or pressure cooker can make them taste better. Just pressure cook the drained and washed lupini in water (ratio 1:2) for 15 minutes, followed by a 30-minute Natural Release. I’ve discovered that this method reduces their bitterness even more and improves the texture and flavour.
- Butter: Melted butter or avocado oil is best for coating the lupini and helps to achieve a crisp texture.
- Red Hot Chilli Powder: I use Kashmiri chilli powder from my local South Asian grocery store. If unavailable, you can substitute it with paprika or regular chilli powder. The red hues will still bring a vibrant colour to the beans. As always, adjust the heat to your preference.
- Lime Juice: Use freshly squeezed juice from half a lime and slice the other half for garnish.
- Salt & Pepper: Adjust the salt to taste and add some pickle juice or brine from capers or olives for substitutions.
How to Make Spicy Lupini Beans in the Air Fryer
Season the lupini beans
- Preheat the air fryer to 400°F (200°C).
- In a bowl, mix 1 cup of lupini beans with melted butter, chilli powder, salt, and lime juice.
- Stir the lupini in the seasoning thoroughly to coat evenly.
Air fry the lupini beans
- Place the lupini beans in the air fryer basket, optionally using a liner.
- Place a trivet over them to prevent them from flying around in the basket while they cook.
- Air Fry for 12-15 minutes, shaking halfway through.
- Remove the beans from the basket. Then cool before serving.
Quick Tips
- If you prefer a softer texture, you can pressure-cook jarred or canned lupini beans before air frying them.
- Air-fry the lupini beans 30 minutes before serving to fully enjoy them when they’re freshly roasted.
- Chilli powder or paprika truly enhances the flavour and colour of air-fried lupin beans.
- Shake the air fryer basket halfway through cooking to ensure even crisping.
- Once cooked, allow the beans to cool on a plate spread out for the best texture and flavour.
Protein, Carbs and Servings
This recipe yields 1 cup of spicy lupini beans roasted in the air fryer. You can double or triple the recipe and cook the beans in batches for a large crowd. Packed with high protein and more than half the amount of fibre recommended per serving, lupini beans are nutritious and healthy and support a low-carb lifestyle.
under 5g net carbs per 1/4 cup serving
- 7.9g of carbohydrates
- 6.5g of fibre
- 1.4g of net carbs
- 11g protein
A serving of this recipe would be ¼ cup or even less if you consume it as an appetizer with a cocktail. If you’re looking for a low-carb spicy cocktail, you may like my Spicy Mexican Mule recipe.
Other Ways to Enjoy Lupini Beans
- Serve lupini beans as a bar snack, along with olives and nuts.
- Peel the lupini beans by biting their little hole or eye, removing the skin, and seasoning them.
- Pressure cook the beans to soften them, then grind them into a paste to make hummus using lemon juice, tahini garlic, cumin, and seasonings.
- Vary the spices in this recipe by adding garlic powder, dried thyme, oregano or tarragon.
- Alternatively, add the lupini beans to a jar with water and vinegar for a quick pickle.
- Blend lupini beans with leek and zucchini or other vegetables to make a delicious flavourful soup.
- Serve these spicy lupini beans with any soup as a crunchy low-carb topping.
Storage Notes
After air-frying Lupini beans, you can store leftovers in the refrigerator for up to 5 days. When you’re ready to enjoy them again, simply reheat them in the air fryer or oven at 350°F to restore their crispiness. Please note that they may become slightly chewy after reheating, but their delicious flavour will remain intact.
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Spicy Lupini Beans: A Great Air-Fried and Protein-Packed Snack
INGREDIENTS
- 1 cup Lupini beans - canned
- ½ tbsp Butter - melted
- ½ Lime - freshly squeezed
- 2 tsp Chilli powder
- ½ tsp Salt
- Garnish with extra chilli powder and slices of lime
INSTRUCTIONS
Season the lupini beans
- Preheat the air fryer to 400°F (200°C).
- In a bowl, mix 1 cup of lupini beans with melted butter, chilli powder, salt, and lime juice.
- Stir the lupini in the seasoning thoroughly to coat evenly.
Air fry the lupini beans
- Place the lupini beans in the air fryer basket, optionally using a liner.
- Place a trivet over them to prevent them from flying around in the basket while they cook.
- Air Fry for 12-15 minutes, shaking halfway through.
- Remove the beans from the basket. then cool before serving.
RECIPE NOTES
Quick Tips
- If you prefer a softer texture, you can pressure-cook jarred or canned lupini beans before air frying them.
- Air-fry the lupini beans 30 minutes before serving to produce tastier beans when freshly cooked.
- Chilli powder or paprika truly enhances the flavour and colour of air-fried lupin beans.
- Shake the air fryer basket halfway through cooking to ensure even crisping.
- Once cooked, allow the beans to cool on a plate spread out for the best texture and flavour.
Protein, Carbs and Servings*
This recipe yields 1 cup of spicy lupini beans cooked in the air fryer. You can double or triple the recipe and cook the beans in batches for a large crowd. Packed with high protein and more than half the fibre recommended per serving, lupini beans are nutritious and healthy and support a low-carb lifestyle.- 7.9g of carbohydrates
- 6.5g of fibre
- 1.4g of net carbs
- 11g protein