I got a bag of lupin flour the other day from the health shop out of curiosity. I’ve done some online reading regarding its use and found that it simply works into a one-to-one ratio with most whole grain flours.
I’m trying a pizza dough, and going by that suggestion, I went for an equal mix of lupin flour and brown rice flour.
Despite having made several gluten-free pizza doughs in the past, this style is new. In particular, I honestly haven’t tried anything like the popular method of using a mix of flour, eggs, and cheese. It just crossed my mind, so I tried doing so for this recipe.
Simply make a well in the center of your dry ingredients then add those wet ingredients in. I guess pretty much any type of cheese would work well here, with flavor being the only reason for concern. I’d say to go with a cheese that you enjoy eating on its own.
After a little stir, the dough did come together into a workable dough. It was a bit sticky, but nothing that some sheets of parchment paper can’t handle.
I rolled my dough, which I’ve set in between parchment, flat with a rolling pin. Pressing by hand would be equally easy.
I allowed the crust to pre-bake and set significantly for 5 minutes at 425F before I got the toppings on. It came out really set and still a bit pliable.
This crust turned out really nice. It had some chew which was actually contrary to the crisp crust that I had expected.
Lupin flour is a fairly unusual option for a gluten-free flour but it is one that can work well. The flour itself is made from sweet lupin, which is a legume that is related to both soybeans and peanuts.
The most interesting thing about lupin flour is that it is fairly high in protein. It also contains a range of essential amino acids and is a good source of fiber. The protein content is actually higher than most other options out there – and is a key reason for choosing lupin flour.
For that matter, the nutrient composition is very unusual when compared to other types of flour. It can be best described as high protein, medium fat and low carb. The flour can also be a good way to simply add more protein into your meals, especially if you don’t normally get enough.
The flour itself is also mostly tasteless. So, it doesn’t impart the same strong flavor that you will often find with almond flour or coconut flour. This makes it considerably more versatile and means that you can use it in most types of recipes without a problem.
Lupin flour also tends to be easy to work with. For one thing, it isn’t particularly absorbent, so you don’t need to add in extra liquid to make a recipe work. Likewise, lupin flour is fine, so it won’t add a grainy texture to baking (or pizza dough).
The one catch is that lupin flour can be a little obscure (unless you live in Australia). So, for many people, it may be a little difficult to source. Still, the unique nutrient composition makes it worth trying especially as you can find the flour on Amazon.
Dietary Considerations With Lupin Flour
The first thing to mention is that lupin flour can cause allergic responses because it comes from the same family as soybeans and peanuts. As a result, people with allergies to either of these ingredients, or to legumes in general, should avoid lupin flour.
Because the flour comes from a legume, it also isn’t considered to be paleo. However, this is somewhat of a personal decision, as opinions about legumes and paleo do vary somewhat.
At the same time, you typically won’t find legumes on diets that try to reduce immune issues, such as the GAPS diet. As a result, lupin flour isn’t a good choice for any immune-based diet.
But, lupin flour can potentially be powerful for low carb and keto dieters, especially due to the protein content. Additionally, the lupin beans themselves are fairly low in carbs. As a result, lupin flour makes a great alternative for keto cooking, especially as it is so easy to substitute into recipes.
Besides that, there are far too few wheat flour alternatives out there that are actually a good fit for keto. There are also some cool keto recipes out there that use the flour, such as Low Carb Sesame Breadsticks and Low Carb White Lupin Tortilla.
Finally, the high protein content of the flour may make it relevant for people trying to lose weight. Protein often helps with this goal as it means that people tend to feel full longer and are less inclined to snack or make poor food decisions as a consequence.