Lupin Pumpkin and Sweet Potato Soup
Ingredients:
250 gm (2 cups) Lupin Flake
650 3 large onions (roughly chopped)
3 tsp Dried curry powder
1.5kg 1 Large Butternut pumpkin
650g 1 Sweet potato (peeled/ large cubes)
300g 3 Potatoes (peeled/ large cubes)
1.5L Chicken stock
Method
Saute onions, curry powder and Lupin Flake on low heat, stirring constantly to toast the Lupin Flake. Take caution not to burn and the Lupin Flake may stick slightly if too hot.
Add the chicken stock and remaining vegetables bring to boil and simmer until vegetables & Lupin Flake has softened enough to blend.
Blend until very smooth adding the milk and grated tasty cheese to desired consistency.
Serve with a dollop of sour cream or Greek yoghurt & croutons.
Orange and Lupin Golden Granola
Prep time 20 mins, cook time 10 mins
Makes about 1 litre container
Ingredients:
120 gm (1 cup) Lupin Flake
10 gm (1 cup) puffed buckwheat
25 gm (1 cup) puffed brown rice
70 gm (½ cup) pepitas
65 gm (½ cup) slivered almonds
1 teaspoon ground cinnamon
1 orange, zest and juice (about 100ml)
1 teaspoon vanilla extract
100 gm (1/3 cup) rice malt syrup
45 gm (¼ cup) coconut sugar
2 teaspoons coconut oil (optional)
50 gm (1/3 cup) dried apricots, chopped
50 gm (1/3 cup) dried barberries (can substitute goji or cranberries)
Method
Preheat oven to 180°C.
Combine Lupin Flake, puffed buckwheat, puffed brown rice, pepitas, slivered almonds, cinnamon and orange zest and mix to combine.
Combine orange juice, vanilla, rice malt syrup, coconut sugar (and coconut oil if using) in a small saucepan. Cook on medium heat, stirring frequently, until sugar has dissolved. Pour syrup over dry ingredients and mix well to make sure syrup is evenly distributed.
Line one or two baking trays with paper and spread mixture evenly across the paper so granola is in a single layer. Bake for 10-15 minutes. While granola is baking, check every 3-5 minutes and stirring to bring edges into the middle to stop burning.
Remove from oven and add apricots and barberries. Cook completely before storing in an airtight container.
Recipe Notes
Barberries have a beautiful tart flavour and are making their way onto supermarket shelves. If you can’t source them use goji or cranberries.
This recipe works with or without coconut oil, adding the oil helps the ingredients to clump.
Apple Lupin Coco-Nutty Cake
Prep time 25 mins, cook time 40 mins
Makes 1 large teacake or approx. 30 mini muffins
Ingredients:
60 gm (½ cup) Lupin Flake
80 gm (½ cup) rolled oats
300 ml boiling water
185 gm plain flour
1 tsp baking powder
1 tsp ground cinnamon
1 tsp mixed spice
125 gm unsalted butter, softened
80 gm coconut sugar
80 gm raw caster sugar
2 eggs (large)
1 tsp vanilla essence
1 Granny Smith apple (or 2 small apples), peeled and grated
Topping
70 gm unsalted butter
80 gm coconut sugar
90 ml evaporated milk
60 gm Lupin Flake
60 gm dried apricots, diced
40 gm shredded coconut
60 gm almond flakes
Method
Preheat oven to 180°C. Grease and line a 23cm spring form tin and set aside.
Place Lupin Flake and oats in a heatproof bowl and pour boiling water over them. Stir to combine and set aside to cool to lukewarm or room temperature.
Sift together flour, baking powder and spices.
Beat butter and sugars together until soft and creamy and light in colour. Add the eggs one at a time and beat thoroughly after each addition. Add vanilla and beat to combine.
Add the flour mixture to the butter mixture in two parts, alternating with the Lupin mixture, and fold in with a metal spoon. Fold in the grated apple.
Pour the batter into the prepared tin and bake for 30-35 minutes. When you press the top of the cake with your fingertip and it doesn’t leave an impression, the cake is cooked.
Turn the cake onto a cooking rack.
Topping
Preheat grill to 180°C and place cooled cake on an oven tray.
Place Lupin Flake, nuts, fruit and coconut in a heatproof bowl. Combine butter, evaporated milk and coconut sugar in a saucepan and heat to a simmer, stirring to melt the butter and dissolve the sugar. Leave on the heat to caramelise but not burn. Remove the pan from the heat, pour caramel into the Lupin Flake mix and stir well to combine. Spread topping evenly over the cake and put under the grill for 3-4 minutes until topping is bubbling and golden brown. Take care with this step, the topping burns easily. However, the topping tastes best when grilled as dark as possible but just shy of burnt.
Recipe Notes
We use coconut sugar but if you don’t have that in your pantry you can substitute dark brown sugar.
The topping ingredients can be a combination of whatever fruit and nuts you choose.
These cakes can be made muffin or mini muffin size. You may need to make extra topping if dividing the batch into small cakes.
This cake is best consumed the same or next day but will keep 3-5 days in the fridge.
Lupin Spice Biscuits
Prep time 30 mins (plus resting), cook time 8-10 mins
Makes lots of biscuits, depending on the size you choose
Ingredients:
50 gm Lupin Flake
250 gm GF plain flour
180 gm demerara sugar
2 tsp GF baking powder
35 gm spice mix
110 gm cold butter, cubed
90 gm rice malt syrup
1 egg
Method
Process the Lupin Flake, flour, sugar, baking powder and spices in a food processor to combine well. Add the butter, process to combine, then add the rice malt syrup and 1 egg and process until mixture starts to come together.
Turn onto a work surface, knead until mixture comes together, wrap in plastic wrap rest in fridge for at least one hour.
Remove dough from fridge and if necessary knead again to make the dough pliable.
Dust bench with flour, roll biscuit dough and stamp out preferred shape. Bake in 180C oven (no fan) for about 8 minutes, turning the tray half way through cooking time.
The difference between under cooked and burnt with these biscuits is about a minute. Keep checking them until you have worked out the correct cooking times for your oven.
Cool on a wire rack and store in an airtight container for 5-7 days.
Spice Mix (makes 200gm)
30gm ground cardamom
32 ground cloves
25gm star anise powder
10gm ground white pepper
50gm ground cinnamon
30gm ground nutmeg
15gm ground allspice
6gm mace spice
30gm ground ginger
Combine spices and sift to combine well. When well-mixed store in an airtight container.
If you have a good spice grinder start with whole spices, roast and grind to a powder. This gives a more intense flavour to the spices.
Recipe Notes
To make the biscuits really crisp, turn the oven off and let it cool for a bit. Put the biscuits back into the oven while it is still warm and leave them there until completely cool. They don’t need to be in a single layer, piled on top of each other is fine.
If the biscuits go a little soggy, return to the oven to crisp up again.
Recipe Notes
To make the biscuits really crisp, turn the oven off and let it cool for a bit. Put the biscuits back into the oven while it is still warm and leave them there until completely cool. They don’t need to be in a single layer, piled on top of each other is fine.
If the biscuits go a little soggy, return to the oven to crisp up again.
We have used demerara sugar and rice malt syrup but if you don’t have these in your pantry you can substitute brown sugar and golden syrup.
Apple Rhubarb and Lupin Crumble
Prep time 40 mins, cook time 40 mins
Serves 10-12
Ingredients:
8 Granny Smith apples (10 small apples or 800gm peeled apple)
500 gm rhubarb
220 gm (1 cup) raw sugar
500 ml verjuice
250 ml white wine
1 orange, zest and juice
2 cinnamon quills
1 tbsp rose water syrup
1 small piece of ginger, finely grated
Crumble:
180 gm (1½ cups) Lupin Flake
50 gm (¾ cup) shredded coconut
100 gm (¾ cup) coconut sugar
60 gm (½ cup) almond meal
80 gm (½ cup) chopped pistachios
1 tsp ground cinnamon
200 gm (1 cup) coconut oil, melted
Method
Peel, core and quarter the apples. Cut rhubarb into 5cm batons.
Select a saucepan or sauté pan large enough to hold each fruit in a single layer (25-30cm). Place raw sugar, verjuice, wine, orange zest and juice, cinnamon quills, rose water and ginger in the pan and bring to the boil, making sure sugar has dissolved. Reduce the heat.
Add the rhubarb in a single layer and poach on medium heat until slightly softened but still firm. The time will depend on how thick the rhubarb stalks are and how hot the poaching liquid is but allow about 5 minutes. Take care not to overcook at this stage, as the fruit will continue to cook when the crumble is baking. Err on the side of under cooked.
Remove the rhubarb with a slotted spoon and set aside, in a single layer, to cool.
Add apples to liquor and poach on a medium heat until just softened (about 5 minutes). Again, err on the side of under cooked. Remove with a slotted spoon and set aside, in a single layer, to cool.
Leave the poaching liquor on the stove and reduce to about half its volume.
Select a baking dish about 30 x 20cm in diameter, large enough to allow fruit to be place in an (almost) single layer. Add the apple and then place the rhubarb batons evenly around the dish. Pour the reduced poaching liquor over the fruit. This step can be done the day before, covered with food wrap and refrigerated.
For the Crumble
Combine all ingredients except the coconut oil in a large bowl. Melt the coconut oil on the stove top or in the microwave until liquid and pour into the dry ingredients. Mix to ensure coconut oil is well distributed. Again, this step can be done the day before and stored in an airtight container in the pantry.
To Finish
Preheat oven to 180° C.
If prepared the day before, remove fruit from the fridge and bring back to room temperature. Scatter the crumble on top and bake for 30-40 minutes.
When crumble is golden, remove from the oven and serve.
Recipe Note:
For the syrup you can use 750 ml of verjuice or wine or any combination of the two.
Serving Suggestion:
The crumble is delicious on its own, but if you need more, try a spoon of yoghurt or icecream.
Ancient Grain and Lupin Salad
Prep time: 60 minutes to allow time for the grains to cook and 10 minutes just before serving.
Serves 8-10 as a side dish (plus leftovers if you’re lucky!).
Ingredients:
100 gm Lupin Flake
100 gm wild rice (or black rice)
100 gm green lentils
60 gm pistachio kernels, roughly chopped
30 red seedless grapes, halved
2 bunches of dill
2 bunches of tarragon
1 bunch of mint
Salt & pepper
Dressing
150 ml Extra Virgin Olive Oil
2 tbsp Dijon mustard
2 tbsp lemon juice
Salt & pepper
Method
Place one litre of water into a small saucepan and bring to the boil. Add wild rice, reduce heat and simmer with the lid on for 40-45 minutes, until kernels open but hold their shape. Drain and set aside to cool.
While rice is cooking, place green lentils and one litre of cold water into another small saucepan and bring to the boil. Reduce to a simmer and cook, uncovered for about 20 minutes, until lentils are soft but still have a nutty texture. Take care not to overcook. Drain and set aside to cool.
Place Lupin Flake into a small saucepan and add about 1 litre of cold water. Bring to boil, reduce heat slightly so Lupin Flake doesn’t boil over, and cook for 5 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.
While grains are cooking and cooling, put dressing ingredients into a large shallow bowl, whisk until creamy and set aside.
Combine all grains in a large bowl, toss to combine and season to taste.
Pour ¾ of the dressing onto the grains and set aside to allow the grains to absorb the flavours, at least 30 minutes or the day before. Keep the remaining dressing in an airtight container until the next stage.
**Just before serving add the chopped pistachios, grapes and roughly chopped herbs. Toss in the remaining dressing and serve, garnished with freshly ground black pepper.
RECIPE NOTES:
Seasoning is essential for this salad. Don’t be shy. We recommend a good quality sea salt, ground white pepper and finish with freshly ground black pepper.
**This recipe can be prepared the day before to this stage. To make the final stage easier, chop the pistachios the day before, and wash and pick off the herb leaves. Then all you have to do to finish is halve the grapes and roughly chop the herbs. Viola!
We have chosen 3 grains to make the recipe a little easier to prepare. You can add or substitute other grains such as black barley, quinoa, freekeh and other lentils, but keep the Lupin Flake for nutritional balance.
Best assembled just before serving but suitable as leftovers for 2-3 days.
Lupin Corn and Zucchini Fritters
Prep time 20 mins (plus resting), cook 10 mins
Makes 10-12 fritters
Ingredients:
40 gm Lupin Flake
20 gm (1 Tbsp) GF Plain Flour
60 ml (¼ cup) skim milk
1 egg
100 gm ricotta
1 cup (150 gm) sweet corn kernels
100 gm (1 cup) grated Zucchini
1 tbsp chopped chives
1 tbsp chopped parsley
1 tsp lemon zest
Salt and pepper
Method
If using fresh corn, place in microwave with husk and silk intact and cook on high for 3 minutes. When cool enough to handle, slice off stalk end. Make sure that you slice far enough up the corn so the husk is completely detatched. Pick corn up by the pointy end and gently squeeze so that the ear of corn pops out, but leaves the husk and silk. Run a sharp knife down the length of the ear of corn to separate the kernels.
Make the batter by whisking milk and eggs in a large bowl. Add Lupin flake and flour and whisk to combine to a smooth batter. Add ricotta, corn kernels, zucchini, chives, parsley and lemon zest and mix to combine. Rest for at least 10 minutes to allow Lupin flake to hydrate.
Spoon batter into a preheated, lightly oiled pan and cook for about three minutes on each side, until golden.
SERVING SUGGESTION:
Smashed avocado and tomato salsa.
Lupin Bark
Prep time 15 mins (plus resting), cook time 8-10 mins
Makes 8-10 pieces of bark
Ingredients:
50 gm Lupin Flake
200 gm Plain flour
1 tsp dried yeast
1 heaped tsp sea salt flakes
1 level tsp ground white pepper
40 gm olive oil
150 gm warm water
Method
Add Lupin Flake, flour, yeast, salt and pepper to the bowl of a food processor and blitz for 10 seconds. Add oil and blitz until evenly incorporated. Add warm water and blitz until mixture forms a dough. Turn onto bench and knead for about 3 minutes.
Shape into a ball and place in a lightly oiled glass bowl, cover with plastic food wrap and rest in a warm place for about 2 hours.
Preheat oven to 180° C, fan off.
Break off walnut size pieces of dough and roll through a pasta machine on setting 1. Fold and roll again, then roll through the machine, increasing the settings each time until you get to 7. If you do not have a pasta machine, roll dough between two pieces of baking paper until very thin.
Place whole piece (or cut into the size and shape you wish) and bake two pieces at a time for approximately 8 minutes. This will depend on your oven and you will need to keep an eye on it because minor temperature variations can make a big difference in cooking times. Make sure you cook to a golden brown, and the Lupin Flake is visible in the bark.
Cool on a wire rack and store in an airtight container for at least two weeks.
NOTE:
If you don’t have a food processor you can combine the ingredients by hand – it just takes a little more time and effort.
Lupin Beetroot Dip
Prep time 30 mins (including roasting)
Fills 2 x 500 ml containers
Ingredients:
60 gm (½ cup) Lupin Flake
4-5 medium beetroot, peeled and diced into 1cm pieces
2 small cloves garlic
2 carrots, peeled and roughly chopped
60 ml freshly squeezed orange juice, about ½ orange
20 ml (1 tbsp) lemon juice
Salt & pepper
Olive Oil
Method
Preheat oven to 180° C, fan on.
Toss diced beetroot in olive oil and season well. Put in a roasting tray large enough to take beetroot in a single layer and roast until cooked, about 20 minutes.
Place Lupin Flake in a small saucepan and add about 1 litre of cold water. Bring to boil and reduce heat slightly so Lupin flake doesn’t boil over and cook for 5 minutes.
Drain flake into a fine mesh sieve, rinse with cold water and drain again for 10-15 minutes.
Place cooked Lupin Flake and all other ingredients in food processor and blend until smooth. Check seasoning and adjust if necessary.
The consistency of the dip should be similar to hummus. You may need to add extra water at this stage to achieve that consistency.
Store in the fridge for 3-5 days.
Recipe Notes:
Suitable to freeze but if freezing make the dip a stiffer consistency. Freezing vegetables breaks down cell walls which release water and therefore the dip will be more watery when thawed. If it is too stiff when thawed you can always add a little water but you can’t take it out if the dip is too watery.
Lupin Pumpkin Dip
Prep time 45 mins (including roasting)
Fills 2-3 500 ml containers
Ingredients:
60 gm (½ cup) Lupin Flake
750 gm butternut pumpkin, diced
1 tbsp Ras el Hanout
2 small cloves garlic
20 ml (1 tbsp) lemon juice
Olive oil for roasting
Salt & pepper
Method
Preheat oven to 180° C.
Peel pumpkin and cut into 2cm dice, you will need 500gm pumpkin peeled and diced. Toss in oil and season well. Roast in oven until pumpkin is golden and has caramelised, about 40 minutes. Halfway through roasting turn pumpkin and check seasoning. If pumpkin has not started to caramelise and sweeten, add more salt and maybe a bit more oil.
Place Lupin Flake in a small saucepan and add about 1 litre of cold water. Bring to boil and reduce heat slightly so Lupin Flake doesn’t boil over and cook for 5 minutes. Drain flake into a fine mesh sieve, rinse with cold water and drain again for 10-15 minutes.
Place cooked Lupin Flake and all other ingredients in food processor and blend until smooth. Check seasoning and adjust if necessary.
The consistency of the dip should be similar to hummus. You may need to add extra water at this stage to achieve that consistency.
Store in the fridge for 3-5 days.
Recipe Notes:
Suitable to freeze but if freezing make the dip a stiffer consistency. Freezing vegetables breaks down cell walls which release water and therefore the dip will be more watery when thawed. If it is too stiff when thawed you can always add a little water but you can’t take it out if the dip is too watery.
Ras el Hanout is available commercially in most good grocers. However, if you want to make your own this is the blend we use.
Ras el Hanout
20gm Cardamom Seeds
20gm Black Peppercorns
20gm Fennel Seeds
20gm Allspice
40gm Cinnamon
40gm Ground Coriander
40gm Ground Cumin
45gm Maldon Sea Salt
50gm Turmeric
75gm Paprika
40gm Raw sugar or coconut sugar
Wet the cardamom, fennel & black peppercorns and pan roast until dry & fragrant. Grind and sieve until the spices are finely ground.
Mix with all other ingredients and store in an airtight container.
We suggest you make a large batch of Ras el Hanout and add it to the Lupin Crumb recipe to crumb lamb, salmon or veges.
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