For some time now, I have been receiving requests for keto bread made with lupin flour but I have only recently gotten hold of it from a local supplier thanks to my friend, Ray Bolland. So I started experimenting with lupin flour and found that its properties are quite unique. It is quite challenging as lupin flour tends to make the bread quite dense, does not rise much and need more liquid. Also if not combined with other low carb flours, it taste like soy bean or tofu and is bitter too. If I were to do a 100% lupin flour bread, I will have to add some flavors such as spices and sweetener to mask the bitterness.
Lupin flour is milled from the sweet white lupin bean, a legume in the genus lupinus, which is comprised of over 100 different species of lupin. It is naturally gluten-free, low on the glycemic index, low in starch, distinctively high in both protein and fiber, and uniquely low in carbohydrates.
Lupin flour is high in B vitamins, magnesium, potassium, calcium, iron, zinc, and phosphorous. It makes for a nutritious flour substitute that can add nutrient density to our diet.
However, Lupin beans are related to peanuts, and in some cases, people with peanut allergies experience cross-reactivity between the two. So if you have a peanut allergy, it’s a good idea to stay away from lupin flour.
During my experiments, I had to play around with the ratio of lupin to other flours as it not 1:1. I found the right ratio but as the bread tends to be dense and does not rise as much, I decided to whip the egg whites to stiff peaks then fold into the dough and it worked. It rises better and the bread is moderately dense with a soft texture. I actually like this texture with just a spread of cream cheese – so good ! And it is crispy when toasted. Makes great sandwiches too. The best part is that it smells and tastes pleasant without the bitterness. Even if you can taste the bitterness, it will be a tiny hint.
More recipes using lupin flour will be coming up so stay tuned.
The recipe can be viewed and printed at this link;
[ Total Servings = 18 ]
Per serving ;
Total Carb = 6.1 g
Dietary Fiber = 4.4 g
Net Carb = 1.7 g
Calories = 76
Total Fat = 3.6 g
Protein = 5.7 g
FOR BEST RESULTS, WEIGH THE INGREDIENTS !
DRY INGREDIENTS FOR THE DOUGH
Almond Flour = 180 g / 1 1/2 cup
Lupin Flour = 120 g / 1 cup
Baking Powder = 16 g / 4 tsp
Salt = 1/2 to 1 tsp
Psyllium Husks = 27 g / 3 tbsp (Note: The psyllium husks must be ground until half its original volume before using then weigh it. This is important as it will absorb the water more effectively and this is actually more suitable for baking. However, if you are using pre ground psyllium powder, only 1 to 2 tsp is required as it is very concentrated. If you add too much, the bread will be denser, wetter and stickier. Please see this video about psyllium husk and powder for better understanding and success – https://youtu.be/_bnCwudgFt4)
WET INGREDIENTS FOR THE DOUGH
Apple Cider Vinegar = 45 ml / 3 tbsp
Hot or Boiling water = 300 ml / 1 1/4 cup
FOR THE MERINGUE
Egg Whites (room temperature) = 8 large egg whites (285 g) (Note: You can also use egg whites from cartons)
Cream of tartar (helps to stabilize the meringue) = 1/2 tsp
Note: It’s easier to separate the whites from the yolks when they are cold. After separation, let the whites come to room temperature. Then add the cream of tartar and start beating with a handheld or stand mixer at medium speed until soft peaks then increase speed to high and beat until stiff peaks. It’s important to use a clean (free of grease) and dry bowl for beating the egg whites.
1. Preheat the oven at 350F or 180C.
2. In a bowl, add all the dry ingredients and mix until well combined. Set aside.
3. In a separate bowl, make the meringue according to the instructions above. Set aside.
4. Add the wet ingredients into the dry ingredients and mix until a soft dough is formed.
5. Add 1/3 first of the meringue to the dough and fold gently to combine. The “fold” method is like scooping up the batter from the bottom. If you simply mix or stir the meringue into the batter, it will affect the rise. It will be quite dry initially when folding the meringue into the dough but it will get wetter as more meringue is added. Then add another 1/3 of the meringue and fold gently to combine. Lastly, add the remaining meringue and fold gently to combine.
6. Scoop the dough into an 8 x 4 inch loaf pan, greased and lined with parchment paper.
7. Bake at the lowest rack for 60 minutes or until cooked. It is done when the internal temperature is 200F or 93C.
8. Cool completely on a wire rack before slicing.
9. The bread can be stored at room temperature for a few days if you have a cool climate. Otherwise, it’s best to refrigerate earlier, up to 2 weeks or frozen for months.
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