Tomato Dill Lupini Bean Salad

This lupini beans recipe is a great low carb summer bean salad. Lupini beans are cooked in a tomato and dill sauce, then served at room temperature as a tapas dish.

Enjoy a dish of this lupini bean salad as a tapas dish with slices of my low carb baguette for dipping with the sauce. Although I recommend this to be served at room temperature to allow the flavours to develop, it is delicious warm too.

Lupini beans are great for a keto vegetarian diet due to their high protein and great amino acid content, low carbs and healthy nutrients.

How to use lupini beans

Lupini beans are often eaten as as snack. Pop the skins, season them and eat. They can be purchased dry or ready to use in jars of brine.

I use them in vegetarian recipes in place of high carb beans such as my refried beans recipe and keto vegan chili.

What do lupini beans taste like

The flavour of a lupini bean is not strong but has a mild nutty taste. I find the texture is similar to a butter bean. In this recipe the sauce is the star with the lupini beans adding great texture.

More low carb recipes

Easy, creamy coleslaw

Hemp hearts tabbouleh

Argula & Strawberry Salad

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Tomato Dill Lupini Bean Salad

A lupini bean salad served in a tomato dill sauce makes a great low carb tapas dish. Serve at room temperatue with slice of keto bread.

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Prep Time 10 mins

Cook Time 10 mins

Total Time 20 mins

Course Salad

Cuisine Vegan

Servings 4 servings

Calories 149 kcal

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 1 small onion finely chopped
• 2 cloves garlic minced
• 2 tablespoons olive oil
• 8 oz lupini beans from a jar
• ½ cup tomato puree
• 1 tablespoon red wine vinegar
• 1 tablespoon dill chopped
• ½ teaspoon oregano
• 2 tablespoons water
• ½ teaspoon salt
• ½ teaspoon black pepper

To Serve

• 1-2 tablespoons dill

Instructions

 

• Heat the oil in a medium sized frying pan on a medium heat and cook the onion and garlic for about 5 minutes until soft.
• Add the remaining ingredients, stir and simmer for 5 minutes. If the mixture becomes too dry add additional water.
• Remove from the heat and allow to cool.
• Serve at room temperature with fresh chopped dill.

Notes

Keep in the fridge but take out for an hour before serving.

4 servings are 4g net carbs per serving.

The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.

Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.

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Nutrition

Serving: 1servingCalories: 149kcalCarbohydrates: 8gProtein: 10gFat: 9gFiber: 4g

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