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The wild and poisonous beauty in the photo is better left in the garden. Its domesticated – and cultivated and controlled – relatives, the sweet lupines, are not only beautiful to look at, but also have a high nutritional value. It has a protein bioavailability similar to that of soy and a wide range of processing options, but without the potentially negative environmental consequences. They are a great (new) discovery, not only for people with soy allergies.
Did you know …
… that sweet lupines are the only legumes that do not need to be soaked before processing?
The Lupine Flower
Botanically speaking, lupine is a legume. Like lentils and beans, the term “lupine” covers many different plant species: About 164 species are listed in the so-called “Integrated Taxonomic Information System” (Australian Government, 2013). Of this plant, which originated in the Mediterranean region, yellow (Lupinus luteus), blue (L. angustifolius) and white (L. albus) lupines are cultivated in Central Europe; each of these includes other species. Seventeen blue, one yellow and two white varieties are registered in Germany.
They all have their own specific requirements for soil and climate, and accordingly have different amounts of constituents and areas of use. They also differ in length of vegetation (120 to 175 days), height (0.2 to 1.5 m) and number of seeds in the pod. It is also the seeds that are ultimately consumed.
A characteristic feature of lupine is the formation of taproots which allow the plant to use water and nutrients from the deep layers of the soil.
What is the difference between lupine and sweet lupine? Lupine is the wild form, and its seeds cannot be consumed without first being processed. This is because they contain high levels of toxic bitter compounds such as alkaloids and saponins. Since about 1930, however, sweet varieties of lupine have been bred that have a low alkaloid content of less than 0.05 %. Therefore, they can be eaten without soaking or cooking. The first breeder of these varieties was a German named Von Sengbusch.
Due to the plant disease anthracnose, to which the yellow lupin is particularly susceptible, and which used to occur frequently and caused large crop losses, the yellow lupin is now rarely cultivated in some areas; the blue lupins, which are low in bitter substances, dominate.
Lupine cultivation is subject to constant quality control and a great deal of breeding effort is required to achieve a low alkaloid content (Gesellschaft zur Förderung der Lupine e. V.). This is probably one of the reasons why this undemanding plant is not yet widely cultivated in many parts of the world.
Growing Conditions
As you have read, the overall effort required for the cultivation of lupines is low. However, there are differences depending on the variety: yellow lupine has the highest requirements, the white one the lowest. Sowing begins from the beginning to the middle of March. This depends on the variety, soil and temperature.
When cultivating, no mineral nitrogen fertilizer should be used, as the lupine itself fixes the nitrogen with its roots. Organic fertilizers and liming are also not intended. Fertilizing can be done with phosphate, sometimes it is necessary to inoculate the seeds with the bacterium Bradyrhizobium lupini. If it is not possible otherwise, the weeds are controlled chemically, but preferably farmers use mechanical work.
As soon as the seeds are ripe, the plant sheds its leaves and grains rattle in the pods. Then the seeds can be harvested with the help of combine harvesters (Gesellschaft zur Förderung der Lupine e. V.).
Facts About Cultivation
Lupine was first cultivated in Greece and Egypt in 2000 BC. Even then, it was used for human consumption, animal feed, cosmetics and medicine. It has been grown in Germany since about 1860. Australia is the world’s largest producer, with more than 1 million hectares under lupine cultivation. The country accounted for about 85 % of global lupine production between 1996 and 2006. Most of the lupines are exported to Europe, with the majority going to the Netherlands. In 2008, global lupine production was 774,000 tons, of which about 64 % came from Australia (Australian Government, 2013).
Germany imported 31,000 tons of lupines in 2000/01. At the same time, it is the largest lupine-producing country in the EU. It is mainly grown in regions with sandy soils with low pH values that are best for cultivation. Because legumes are subsidized by the German government, they are very attractive to farmers. While in 2006 Germany produced 42,000 tons of sweet lupins on 32,800 ha, in 2017 it will be 52,800 tons on 29,000 ha and in 2022 56,000 tons on 32,000 ha (FAOSTAT, 2019; BLE, 2022).
Nutrition Facts and Bioactive Compounds
Nutritional values vary, depending on the lupine variety (Australian Government, 2013). Therefore, Table 1 shows the average nutrient content of lupine seeds of L. angustifoliu (Australian Government, 2013; Trugo et al., 2013; Kampanit et al., 2017).
Table 1: Average Nutrition Facts of the Blue Lupine
Energy | 286 kcal |
Protein | 32 g |
Fat | 6 g |
Carbohydrates | 26 g |
Fiber | 15 g |
Calcium | 267 mg |
Iron | 2.74 mg |
Zinc | 3.46 mg |
Niacin | 4 mg |
Macronutrients
As you can see, the seeds are quite high in protein and can contribute well to the protein intake on a plant-based diet. Although the amino acid composition varies between varieties and depending on location and year of harvest, all essential amino acids are present. Only the amount of methionine, the limiting amino acid, is very low. Therefore, a combination with grains or corn is recommended to increase the bioavailability of the protein.
The oil contained in the seeds is rich in unsaturated fatty acids (about 81 %), mainly oleic acid, linoleic acid and alpha-linolenic acid.
Unlike most legumes, lupine seeds contain little starch; their main carbohydrates are oligosaccharides and non-starch polysaccharides (Australian Government, 2013).
Comparing the protein composition of soybean and lupine, the latter has lower levels of essential amino acids. In this regard, the amounts of methionine (the limiting amino acid in both) are even lower, averaging 0.55 g per 100 g of lupine crude protein, compared to soybean, which contains 1.45 g per 100 g of crude protein. Thus, the protein value of lupine is slightly lower than that of soy, but it is still one of the plants with the best amino acid profile (Gesellschaft zur Förderung der Lupine e.V., 2007). Sweet lupine contains fewer carbohydrates and fats than soy.
Micronutrients
As far as micronutrients are concerned, the relatively high content of B vitamins in lupine seeds is worth mentioning. Also interesting: In a study of blue sweet lupine in Australia, simulated in vitro digestion (a laboratory model that mimics the human digestive tract) found that the bioavailability of calcium, iron, and zinc was cultivar-dependent and on average higher in hulled seeds than in unhulled seeds (but this was not true for all cultivars). The average bioavailability after 15 min cooking at 100 °C was 11 % for calcium, 21 % for iron and 12 % for zinc in hulled seeds and only 6 %, 17 % and 9 % respectively in whole seeds. In addition, the calcium content in whole seeds ranged from 201 to 371 mg/100 g, while in hulled seeds it ranged only from 73 to 128 mg/100 g. As you can see, both processing and variety can significantly affect nutritional values (Kampanit et al., 2017).
Secondary Phytochemicals
In addition, lupine contains health-promoting phytochemicals such as carotenoids, phenolic compounds, and small amounts of phytoestrogens (Kouris-Blazos and Belski, 2016). Its low purine content is notable, and like all legumes, it is both gluten-free and rich in fiber (Kouris-Blazos and Belski, 2016).

The aforementioned bitter constituents, the alkaloids, are nitrogenous substances that can give quinoa a bitter taste (especially if not washed). Because they can be harmful in large amounts, foods with high levels of them must be peeled, washed, and cooked. They are phytochemicals and are responsible for the plant’s defense against disease and pests. While the original lupine contains 1–4 % of these substances and must therefore be soaked and cooked before consumption, the sweet lupines, which are low in bitter substances, contain less than 0.05 % alkaloids, and in some cases even less than 0.02 % (Gesellschaft zur Förderung der Lupine e.V.). In addition, the levels of other so-called antinutritive substances, which can interfere with the absorption of important nutrients, are also relatively low. The content of phytic acid is less than 1 %, and saponins, lectins, and trypsin-chymotrypsin inhibitors are also present in smaller amounts in sweet lupine than in other legumes (Kouris-Blazos and Belski, 2016).
Health Effects of Lupine
Not only in food processing, but also in research, lupine has gained attention in recent years. Its high nutrient content, ease of cultivation and wide range of processing options make it interesting. There is evidence that lupine has health-promoting properties.
For example, the dietary fiber it contains may have a positive effect on (intestinal) health and increase the feeling of satiety, which in turn may reduce the risk of obesity and its associated negative consequences. A positive effect on the intestinal microbiota through altered bacterial composition has also been observed in studies, which could reduce the risk of colorectal cancer (Kouris-Blazos and Belski, 2016).
The high content of unsaturated fatty acids, especially omega-3 fatty acids, makes lupine oil an attractive fat source. This is because a higher intake of omega-3 fatty acids is associated with positive health outcomes (including cardiovascular risk and gut microbiota) (Ramirez et al., 2019; Costantini et al., 2017). In addition, studies have observed beneficial effects on blood pressure, blood lipids in hypercholesterolemia, insulin sensitivity, and gut microbiome (including compared to casein protein, fiber from other sources, or a diet without lupine) with daily consumption of bakery products containing at least 20 %, and in some cases 40 %, lupine flour. These effects are attributed to, among other things, the protein contained and the special dietary fiber (Kours-Blazos and Belski, 2016).
However, it should be noted that lupine is one of the 14 major allergens that are subject to mandatory labelling in the EU under the Food Information Regulation (EU VO 1169/2011) and must be highlighted on the list of ingredients and on menus. People with a peanut allergy should be particularly careful, as they often also have a lupine allergy. Overall, however, few people seem to be affected. In a European study, for example, only 1.6 % of the people tested reacted positively to the allergen in a prick test, of which a third showed allergic reactions (Australian Government, 2013).
How to Use Lupine
As you’ve seen, lupine is a nutrient-rich plant with potential benefits for human health. However, its use as a food is relatively new and not very widespread: Less than 4 % of global lupine production is used for human consumption (Australian Government, 2013). In contrast, it has been widely used in other applications for many years.
Non-Human Uses of Lupine
Farmers appreciate the properties of lupine that make it a good green manure. Because it improves soil structure, it is used primarily on set-aside and reclamation land and in intercropping. It is also a good weed suppressant. Because it binds atmospheric nitrogen and dissolves poorly soluble phosphates in the soil, it can help balance nitrogen in arable land, and bind and make nutrients available for subsequent crops. For these reasons, it is particularly popular in organic farming.
The high protein content and good amino acid composition make lupine attractive as an animal feed: the grains are used both directly and indirectly to produce protein-rich green fodder for pigs, poultry and ruminants.
In addition, the seeds are used as a raw material in the chemical industry and in some cosmetic products (Gesellschaft zur Förderung der Lupine e. V.).
Use of Lupine as Food
Lupins intended for human consumption must have a maximum alkaloid content of 0.02 %. Blue lupine is most commonly used because of its ease of cultivation, but white lupine is also available in stores because of its neutral taste. Its popularity is growing and industry is taking advantage of the nutritional and technological benefits of the lupine plant. Its application goes beyond vegan alternative products.
Direct Use of Lupine Seeds
The most obvious, but not yet common, use of lupine seeds is direct consumption. You can buy them in a health food store, for example, and then use them – like other legumes – as a garnish or in soups. It is actually strange that they are not used more often for this purpose, since the time-consuming soaking process is often an argument against increased consumption of legumes. As already mentioned, soaking is not necessary due to the low bitter content of the sweet lupine. In Portugal and Italy, swollen and salted lupine seeds are often served as a snack with beer.
Use of Processed Lupine Seeds
The processed seeds in the form of bran, coarsely ground meal and flour can replace part of the conventional flour in bakery products (about 10 % is common). Moreover, the flour can be used instead of eggs due to its high water binding capacity. It also increases shelf life and changes the nutritional profile. For this reason, it is often used in the food industry, but you can also take advantage of this property when baking bread at home (Gesellschaft zur Förderung der Lupine e. V.). To increase the fiber content of baked goods, sometimes only the hull of the lupine seed is processed (Australian Government, 2013).
In addition, coarsely ground lupine can be cooked and used in salads, fillings, and in bolognese sauce or lasagna. In this respect, the meal scores with a short preparation time: 5 minutes of cooking – depending on your preference – in vegetable broth is enough, and after another 10 minutes of soaking, you can mix it with, for example, spices, vegetables, nuts or seeds. Stuffed in bell peppers and served with whole grain pasta, you’ve got a quick, nutritious, and easy meal that is both tasty and visually appealing.
If you puree the cooked seeds, you can combine them with vegetables, spices, grains, and other legumes to make delicious and varied spreads and dips. If you do not have the time or inclination to make your own, you can find a variety of ready-made spreads in stores.
Lupine flakes, which are also available, can be added to cereal, salads, and smoothies, or used as a breading.
Other possibilities include processing it into tofu and tempeh, which you can also make it yourself. In our article on tofu, you can find instructions on how to make tofu yourself. Lupine noodles, in which some of the conventional flour is replaced by lupine meal, are also available in stores.
Other Lupine Products
Industry likes to use lupine protein because of its good emulsifying properties and stability. For the production of the protein, hulled lupine seeds are pressed into flakes, soaked and de-oiled. The result is lupine oil and lupine protein, which can then be further processed. On the one hand, lupine-based protein isolates and concentrates are sold directly to end users who, for example, want to increase their protein intake. On the other hand, lupine protein is used in the food industry for the production of meat and sausage products, bakery products or cereals to achieve the desired texture, extended shelf life or nutrient enrichment.
Dear coffee lovers: Have you tried lupine coffee? It is caffeine-free, and sold in the form of roasted whole or ground seeds and as an instant drink. The preparation is the same as for every other coffee you know. The difference is in the roasting process: lupine seeds take longer and are roasted at lower temperatures than traditional coffee beans. The flavor of the drink varies depending on the variety and roasting process, but is similar to that of ground coffee.
Use of Lupine in Meat and Dairy Alternatives
Some vegan alternatvies for meat and dairy products contain lupine in varying amounts. If the lupines used in these products are grown locally, their production can be quite environmentally friendly.
Foods of animal origin, for which lupine-based products are available as substitutes include
- meat products: burgers, sausages… (with cooked sweet lupine seeds or meal, often in combination with seitan, tofu, oil, spices, starch…)
- milk (with sweet lupine protein isolate, maltodextrin, sweeteners, flavors, stabilizers…)
- ice cream (with sweet lupine protein, sugar, coconut oil, flavors, emulsifiers, thickeners…)
- yoghurt and desserts (with sweet lupine protein isolate, coconut fat, starch, thickeners, yoghurt cultures, flavors, sweeteners…)
- cream cheese (with sweet lupine protein isolate, coconut oil, maltodextrin, herbs, acidifiers, lactic acid cultures…)
- mayonnaise (with sweet lupine protein, oil, starch, mustard, thickener…)
Good to know: Although products often claim to contain the nutritious sweet lupine, the actual amount is often low. The other ingredients needed for the taste and texture of the final product usually greatly influence the nutritional values. Therefore, the nutritional benefits of pure lupine are usually not present in such products. Therefore, when choosing foods and planning your diet, you should pay attention to the composition of these products. For example, a lupine mayonnaise that contains 1 % lupine protein may not be classified as a protein source, but as a fat source. Especially those following the vegan food pyramid should keep this in mind.
Conclusion
Previously known only to insiders, sweet lupine is a versatile source of nutrients, whether for people with soy allergy, as an ecologically better but nutritionally hardly inferior alternative to imported soy, or simply for variety in the kitchen. Vegan alternative products can make it easier to follow a plant-based diet. However, if you want to take full advantage of the nutritional and health benefits of lupine, you should stick to the less processed varieties and use lupine as a side dish or flour in bread, for example.
As awareness of this versatile and nutritious legume grows, its availability will surely increase – until then, it remains a little insider tip that you now know.
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