Low Carb Roasted Lupini Beans

These Low Carb Roasted Lupini Beans are little powerhouses. Oven-roasted to crispy perfection, making for a satisfying and guilt-free snack. Packed with protein and flavor, they're an ideal low-carb option.

Enjoy the wholesome goodness bite by bite, a deliciously nutritious treat for any time of day!

As a child, lupini beans were a cherished snack in my household, and now, with the fond memories of those moments, I bring my twist to this recipe, showcasing my lifelong connection with the delightful lupini bean.

I often enjoy these other snack recipes when I want a crunchy treat. Low Carb Spiced Nuts and these delicious Low Carb Candied Pecans. You might also enjoy these Low Carb Pecan Pralines for a sweeter treat.

What are lupini beans?

Lupini beans are legumes that belong to the lupin genus. They are commonly consumed in Mediterranean and South American cuisines. These beans have a unique taste and texture, with a slightly bitter flavor. Lupini beans are often enjoyed as a snack, appetizer, or added to salads.

While lupini beans are available in both dried and brined forms, for this specific recipe, we utilized canned lupini beans. Canned lupini beans offer convenience, as they are pre-cooked and ready to use.

Ensure to drain and rinse the canned lupini beans thoroughly before incorporating them into the recipe.

Canned or jarred lupini beans are often found in the canned goods or international foods section of grocery stores, making them easily accessible for various culinary creations.

Why you'll love these low carb roasted lupini beans

Other low carb recipes you might enjoy

• Low Carb Antipasto Skewers
• Citrus Marinated Olives and Feta
• Low Carb Salami Cups
• Keto Marinated Mozzarella Balls
• Low Carb Caprese Bites
• Easy Bacon Cheeseburger Roll Ups

Recipe variations

Enjoy some variations of this recipe to give these low carb roasted lupinis a little twist.

• Garlic Infusion: Elevate the flavor profile by adding a teaspoon of garlic powder or minced garlic before roasting for a savory kick.
• Herb Medley: Experiment with different herbs such as rosemary, thyme, or basil to customize the seasoning mix and bring out diverse taste dimensions.
• Parmesan Power: For a cheesy twist, sprinkle grated Parmesan cheese on the lupini beans during the last few minutes of roasting, adding a delightful umami richness.
• Lemon Zest Zing: Introduce a burst of citrusy freshness by grating some lemon zest over the roasted lupini beans before serving.
• Spicy Variations: Tailor the heat level to your liking by adjusting the cayenne pepper quantity or introducing smoked paprika for a smoky, mild spice.

Ingredients used

• Canned Lupini Beans: Provide a substantial, protein-packed base for the recipe, offering a low-carb alternative to traditional snacks.
• Salt: Enhances the overall flavor of the lupini beans, bringing out their natural taste and adding a savory element.
• Black Pepper: Complements the beans with a mild heat, contributing depth to the seasoning without overwhelming the palate.
• Cayenne Pepper: Introduces a hint of spiciness, elevating the flavor profile and providing a dynamic kick to the roasted lupini beans.
• Oregano: Infuses a savory and earthy aroma, adding a herbaceous note that complements the beans and enhances the overall taste of the snack.

See the recipe card for quantities.

Steps by step instructions

How to make low carb roasted lupini beans?

STEP 1: Preheat, Rinse, Dry

• Begin by rinsing 2 cups of lupini beans thoroughly under cold water.
• Pat them dry using a clean kitchen towel or paper towels.
• While drying the lupini beans, preheat your oven to 400°F (200°C).

STEP 2: Mix Ingredients and Spread on Baking Sheet

• Transfer the dried lupini beans to a large mixing bowl.
• Add the olive oil, salt, black pepper, cayenne pepper, and oregano to the bowl.
• Toss the lupini beans with the ingredients until they are evenly coated with the olive oil and seasoning mix.
• Spread the seasoned lupini beans onto a parchment-lined baking sheet, ensuring an even layer.

STEP 3: Roast in Preheated Oven and Cool

• Roast in the preheated oven for about 50-60 minutes, or until the lupini beans are golden brown and have achieved the desired crispiness.
• After roasting, turn off the oven and leave the lupini beans inside for an additional hour. This helps to enhance the crispiness.

Tips for crispy lupini beans

• Ensure the lupini beans are spread out in a single layer on the baking sheet.
• Make sure the lupini beans are thoroughly dry after rinsing to promote crispiness.
• Consider stirring or shaking the baking sheet halfway through the roasting time for even crispiness.
• If you desire an even crispier texture, allow the roasted lupini beans to cool completely in the turned-off oven before removing them.
• Ovens vary. Start checking early and pull the lupini beans as soon as they turn crisp.

Storage

To store the low carb roasted lupini beans:

• Cool Completely: Allow the roasted lupini beans to cool completely at room temperature before storing.
• Airtight Container: Transfer the cooled lupini beans to an airtight container.
• Dry Environment: Store the container in a cool, dry place to maintain its crispiness.
• Avoid Moisture: Ensure that the storage container is moisture-free, as any humidity can compromise the crisp texture of the beans.
• Refrigeration (Optional): While not necessary, you can refrigerate the lupini beans to extend their shelf life. However, this may slightly reduce the crispiness.
• Consume Promptly: For the best taste and texture, try to consume the roasted lupini beans within a week or two.

By following these storage tips, you can preserve the delicious crunchiness of your low-carb roasted lupini beans for an extended period.

More low carb recipes