If you've ever bought lupini beans and wondered how to prepare them - or why they can taste bitter - you're in the right place. Lupini beans are a traditional Mediterranean legume that can be enjoyed as a snack, added to salads, or featured on an antipasto board - but the key is proper preparation. In this guide, you'll learn step-by-step how to rinse, cook (if using dried), and season lupini beans for the best flavor and texture.
As a cookbook author and professional recipe developer, I love taking simple ingredients and showing how to make them shine - and lupini beans are one of those underrated ingredients that deserve a spotlight.
These mild, slightly nutty and nutrient rich beans are flavored with garlic and cooked in chicken broth until deliciously thickened. Top these lupini beans with fresh herbs and you have a perfect and healthy side!
If you are looking for more side dish recipes, check out our: Italian Chopped Salad, Easy Tuscan Roasted Broccoli, or Summer Peach Panzanella Salad.
If you're looking for more bean recipes - check out our: Pantry Beans and Cannellini Bean recipes.
What Are Lupini Beans?
Lupini beans are large yellow legumes common in Mediterranean and Italian cuisines. They're high in protein and fiber and often sold in jars brined or pre-cooked.
How Do You Eat Lupini Beans?
Lupini beans are simple to eat once you know how. If you're using jarred or pre-prepared lupini beans, they're ready to use right away.
To eat them, gently squeeze the bean to pop it out of the outer skin. Eat the soft bean inside and discard the skin.
Lupini beans are often served as a simple snack, but they can also be cooked and flavored for a more elevated dish. In this recipe, I sauté them with garlic, olive oil, and a splash of chicken stock for a warm, savory preparation that's full of flavor.
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Ingredients
Here are the ingredients you will need for this recipe:
- Olive oil: Use a good quality olive oil for the best flavor.
- Garlic
- Salt & black pepper
- Red pepper flakes
- Lupini beans: You will use a 16-ounce jar of lupini beans. I usually buy cento lupini beans - you can usually find them at Italian markets.
- Chicken stock - You can also use chicken bone broth or vegetable stock.
- Fresh herbs - I like thyme, basil, or rosemary as a fresh topping.
Directions
Let's make this healthy recipe together!
Step 1
Heat a skillet over medium-low heat. Add the olive oil and garlic to the pan and cook for 3 minutes.
Step 2
Add the lupini beans, salt, pepper, and red pepper flakes. Reduce the heat to low and simmer for 5 minutes.
Step 3
Add the chicken stock and stir well. Simmer for 5 minutes or until chicken stock thickens.
Step 4
Top the prepared beans with fresh herbs and serve.
How to Prepare Dried Lupini Beans
If using dried lupini beans (not jarred):
- Soak in cool water for 24 hours, changing water every 8 hours.
- Once soaked, simmer in fresh water for 1-2 hours until tender.
- Rinse repeatedly (ideally 6-8 times) to reduce bitterness.
- Taste - if still bitter, continue rinsing.
Expert Tips and Tricks
Here are some expert tips to make these simple lupini beans:
- Use the right beans - For this recipe, you will want to be sure you are using lupini beans from a jar. They come in a brine and are ready to eat. Dried lupini beans take a bit more preparation and would not work for this recipe.
- Additions - You can add fresh lemon juice, cherry tomatoes, or balsamic vinegar to this dish for extra flavor.
- Eat as a snack - These high fiber beans are a great snack option!
Kitchen Equipment
Here is some kitchen equipment you will need for this easy recipe. You can find all of these products on Amazon.
- Large Skillet - You'll want a high quality large skillet with high sides.
- Serving Bowls - These serving bowls are great for this recipe.
- Serving Spoons - I love a good set of serving spoons. These wooden ones are beautiful!
Recipe Substitutions/Variations
Here are some common recipe substitutions and variations for these beans.
- Chicken stock - Use vegetable broth in place of the chicken stock, if you prefer.
- Make it smooth - If you don't like the texture of lupini beans, you can use a food processor to make a creamy dip.
Frequently Asked Questions
Lupini beans are a legume that come from the lupin plant and are native to Mediterranean countries. They are low in fat and calories, a good source of protein, fiber, potassium, magnesium, and phosphorus.Â
Yes - lupini beans are often served without the outer skin. You can gently peel each bean after rinsing for a smoother bite.
Dry lupini beans must be soaked in water and salt for several days to remove their bitter taste and make them edible. For this specific recipe, jarred beans are best!
Soaking and rinsing repeatedly removes bitter alkaloids. Jarred lupini beans are already pre-soaked but still benefit from a good rinse.
Recipe Storage and Reheating
Here are storage and reheating instructions for this recipe:
- Refrigerator Storage: Store in an airtight container and eat leftovers within 4-5 days.
- Freezer Storage: Freeze in a freezer-safe, airtight container and keep for up to 3 months. When you're ready to use, thaw in the refrigerator and reheat as instructed below.
- Reheating Instructions: The best way to reheat this recipe is to heat in a saucepan over low heat until warm.
Other Recipes to Try
Simple Lupini Beans
Ingredients
- 3 tablespoons extra virgin olive oil
- 3 garlic cloves minced
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- â…› teaspoon red pepper flakes
- 1 16 oz jar Lupini beans drained
- ½ cup chicken stock
- Fresh herbs for serving
Instructions
- Heat a skillet over medium-low heat. Add olive oil and garlic to the pan and cook for 3 minutes.
- Add lupini beans, salt, pepper, and red pepper flakes. Simmer on low heat for 5 minutes.
- Add chicken stock and stir well. Simmer for 5 minutes, until chicken stock thickens.
- Top with fresh herbs and serve.
Did You Make This Recipe?
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