We’ve teamed up with Lupin Flakes this Digestive Health Day to share three amazing recipes you can make with this fibre-rich gut health enhancing product.
Lupin Dip
Prep time 20 mins
Makes 3 x 250ml tubs
You Will Need:
120g lupin flake (1 cup)
2 cloves garlic
1 tbsp dehulled Tahini paste
2 tbsp white wine vinegar
1 tsp lemon juice
1 tsp lemon zest
2 tbsp oil of choice (except coconut)
1 tsp salt
3 tbsp water (extra)
Method
1. Add lupin flake to 3 cups of hot water and bring to the boil. Boil for 3 minutes stirring, then strain
2. Place cooked lupin flakes and all other ingredients in a food processor and blend until smooth
3. Check seasoning and adjust if necessary. You may need to add up to 3 tbsp of water to achieve a creamy consistency
3. Dip will stiffen a little on standing, if you feel it is too thick, just add extra water and blend
4. Store in the fridge in a sealed container for up to 10 days
Suitable for freezing (you may need to blend it again and to add a little extra water after defrosting)
Lupin Banana Bread
Prep time: 10 mins.
Cook time: 45 mins
Serves 10
You Will Need:
120g lupin flakes
250g ripe bananas – mashed (2 large or 3 small)
215g self-raising flour (or gluten-free equivalent)
100g brown sugar (or coconut sugar)
60g melted coconut oil
50g chopped pecans or walnuts (optional)
140ml milk of choice
2 tsp cinnamon powder
1 tsp vanilla essence
1⁄2 tsp bicarbonate of soda
1⁄2 tsp baking powder
Method
1. Preheat oven to 170°C. Grease a loaf pan lightly with oil and line with non-stick baking paper
2. Mix lupin flakes, self-raising flour, cinnamon, bicarb of soda and baking powder in a large bowl.
3. In a separate bowl, mix the melted coconut oil, milk, mashed bananas, and vanilla and stir gently.
4. Pour the wet mix into the dry ingredients and fold in gently until just combined (do not overmix).
5. Pour the mixture into the loaf pan and sprinkle the top with lupin flakes, chopped nuts and 1 tsp sugar.
6. Bake for approximately 45 minutes. The banana bread is ready when a skewer in the centre comes out clean.
7. Set aside for at least 5 minutes, before carefully turning out onto a wire rack to cool.
Note: can cover with foil for last 10 mins if cake is over browning
Pomegranate and Lupin Salad
Serves 8-10 as a component of a meal
You Will Need:
150g lupin flake
2 large onions
2 tbsp paprika paste*
olive oil to sauté
salt and pepper to taste
2 tomatoes, peeled, seeded and diced
3 spring onions, finely sliced
3 green chillies, seeded and finely diced
1 clove crushed garlic
1 small handful of parsley (roughly chopped)
1 tsp ground cumin
1 tbsp lemon juice
1 tbsp pomegranate molasses
1 pomegranate (seeds)
1 small bunch of mint leaves (roughly chopped)
Method
1. Boil 3 litres of water in a large saucepan, add lupin flake and cook for three minutes. Drain flake into a fine mesh sieve, rinse with cold water and drain again. When cool enough to
handle, wrap in a clean cloth and squeeze out excess moisture. Set aside.
2. Sauté onion in olive oil until soft and translucent add paprika paste and cook through. Add cooked lupin flake and stir until well combined and season. Remove from heat and set aside. (This step can be done the day before).
3. Prepare tomatoes, spring onions, green chilli and parsley and set aside. Combine garlic, cumin, lemon juice and pomegranate molasses, lightly whisk and add to other salad ingredients.
4. Mix with lupin flake at least one hour before serving. Check seasoning and adjust with salt, pepper or lemon juice as required.
5. To serve, add a handful of mint leaves roughly chopped or torn seeds from one pomegranate. Spoon salad onto serving plate and garnish with mint and pomegranate seeds.
