Name: Beet & Goat Cheese Lupin Salad
Prep time: 2 min
Cook time: 3 min
Total time: 5 min
Ingredients: 1 cup Carrington Farms Ground Lupin; 2 tbsp. cold-pressed, unrefined flax oil *see notes for substitutes*; juice from 1/2 of a lime; 2 medium-sized pre-steamed beets; 1/2 cup crumbled goat cheese; 2 tbsp. finely chopped fresh parsley; 1/4 tsp. Himalayan pink salt; 1/2 tsp. dried oregano; 1/8 tsp. black pepper

Think of this salad like your favorite conscous dish, but GRAIN-FREE & packed with 22 grams of plant-based protein per serving! I’m calling it right now: lupin is on its way to becoming the next big deal in the grain-free/gluten-free world. Bold statement, I know…

What is Lupin?

Lupin (aka lupini beans) are a legume grown in the Mediterranean basin, Latin America, and North Africa. They belong to the same family as peanuts, and are extremely high in protein, fiber, and vitamins.

Plot twist: they’re toxic in their natural state.

But after a 1-2 week soaking period to reduce their high alkaloid content, lupini beans are a powerful source of plant-based protein (26 grams/cup)! They’re also a super high source of

manganese
copper
magnesium
zinc
potassium

…so many good micronutrients! This is probably why lupin is a traditional food of the Mediterranean region, and most likely one of the foods that contributes to the health benefits of the ~ very popular ~ Mediterranean diet!

I’ve been buying lupin in it’s most convenient form recently (because who really wants to soak beans for 2 weeks): ground lupin.

Ground lupin very closely resembles a couscous texture with a subtle lentil-like flavor. I buy it pre-soaked, dehydrated, and ground because its ready in 2 minutes (yes, 2 MINUTES) & I like the size better than a full bean for salads and fun side dishes!

The BEST 5-Minute, Grain-Free Side Dish

Time to slice steamed beets: 1 minute.

Time to cook ground lupin: 3 minutes.

Time to stir in the rest of the ingredients: 1 minute.

Truly a lazy girl’s dinner party hack. LOL. Guilty as charged.

As a college student with little time and often little energy, this is the weeknight dinner side dish that dreams are made of. This beet & goat cheese lupin salad is sweet & earthy from the beets, which pairs so perfectly with the salty goat cheese and nutty lupin.

This salad is delicious served either hot or cold. It’s one of my favorite make-ahead recipes to have in my fridge for busy days or as an easy “hands-off” dinner party dish that follows the specific carbohydrate diet.

Legumes are considered to be SCD legal as long as they are soaked and cooked correctly. Over the past 6 months since being diagnosed with IBD and following the SCD closely to help reduce the inflammation in my body, legumes have been one of my favorite plant-based protein sources! …And in this case, they can also serve as an amazing substitute for quinoa, couscous, or even rice-based dishes!

Its all about getting creative with it!

How to Make Ground Lupin Salad

Step 1: Combine 1cup of dried lupin with 1 1/3 cup water and a dash of pink salt. Microwave on high for 3 minutes. Fluff with a fork.

Slice 2 medium-sized steamed beets into cubes (I like to get Lovebeets Pre-Cooked Organic Beets for convenience!), finely chop the fresh parsley, and measure out the goat cheese to set aside.

In a small bowl, combine the flax oil and lime juice. Whisk in the pink salt, black pepper, & oregano.

Step 2: With a fork, toss the flax oil mixture into the cooked ground lupin. Stir in the steamed beets, goat cheese, and chopped parsley. Serve warm or store in the refrigerator for later.

Why Flax Oil?

Our bodies need 2 essential groups of fatty acids in our diet in a very specific ratio in order to feel our best & function at our best: omega-3 and omega-6 unsaturated fatty acids.

I’m all about intentionally incorporating omega-3’s into my diet on a daily basis. Here’s why:

I eat a lot of nuts. Like a lot. While nuts and seeds are an excellent SCD-friendly source of healthy unsaturated fats, most nuts and seeds (namely, almonds and pistachios) have WAY more omega-6 fatty acids than omega-3’s. Left unchecked, excess omega-6 fatty acids can be inflammatory when they aren’t balanced by their omega-3 counterpart. So I’m always very aware of making sure I “balance it out”. Source: Omega-3 and omega-6 content of medicinal foods for depressed patients.
The standard “American Diet” already lends itself to being naturally high in omega-6 fatty acids due to the high amounts of vegetable oils, processed foods, margarine in our food system. Source: The Essential Fatty Acid Balance.
I don’t live near an ocean for fresh fatty fish, and chia seeds (a rich plant-based source of omega-3’s) aren’t “legal” on the specific carbohydrate diet, which I closely follow to manage my ulcerative colitis symptoms.

With all of that out there, that’s why I choose to use flax oil in salad recipes (I don’t cook with it due to its very low smoke point)! However, some healthy oils that I would recommend as alternatives if you don’t have flax oil on hand include:

avocado oil
extra virgin olive oil
melted coconut oil