Lupini Beans Salad

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This hearty lupini beans salad features kale, carrots, roasted beets, and avocado topped with a bright, tangy, herbaceous dressing.

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This salad is packed with flavor and nutrition. So it’s the perfect light lunch or complement to your dinner. The combination of lupini beans, avocado, roasted beets, kale, and carrots creates a creamy, sweet, nutty, and earthy flavor.

Top it off with olive oil- lemon-mustard-shallot, and parsley dressing, and you add a bright, tangy, and herbaceous flavor to the salad.

So if you’re looking for a new salad idea, read on to learn how to make this recipe.

Why you’ll love this recipe

This lupini bean salad recipe will be one that you love thanks to its eye-pleasing colors, ease, and versatility. The combination of carrots, avocado, and beets creates a colorful meal. Another great thing about this salad is its ability to be made ahead of time.

The combination of ingredients makes this recipe great no matter what time of day.

Enjoy it as a light lunch or a side dish with your dinner. This recipe also provides a ton of essential vitamins and minerals while still delivering a satisfyingly delicious salad.

What are lupini beans?

Lupini beans are a type of legume that is native to the Mediterranean region. These small round beans are usually a yellow or white color. 

They have a nutty flavor and somewhat chewy texture. They are sometimes referred to as lupin. 

The term “lupin” refers to both the plant itself as well as the beans it produces. The lupin plant is a bushy plant that produces white or yellow flowers. Lupini beans are the seeds from this plant.

How to eat lupini beans

provide sustenance. Some of the many lupini bean recipes include smoothies, salads, soups, stir-fries, stews, and baked goods.

These beans have also been packaged into ready-to-eat lupini beans snack pack. One popular brand is Brami*.

My favorite lupini beans come in a jar. This is because they come precooked and ready to be enjoyed. Simply just rinse to remove any excess liquid or brine.

For this particular recipe, I used Cento Lupini Beans*

*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.

Where to buy lupini beans

Lupini beans can be found in the canned section of most grocery stores*. If can’t find them in that area they may also be in the Mediterranean or Middle Eastern food section of the store. 

If you want to skip the store you can order them online from outlets like Amazon* or Nuts.com.

Look for beans that are plump and blemish-free. Stay away from beans that are shriveled or discolored.

Lupini beans nutrition

These beans provide a lot of nutrition for their small stature. According to lupini 

beans nutrition facts, a one-cup serving contains the following:

• 193 calories
• 26 grams protein
• 5 grams fat
• 15 grams carb
• 5 grams fiber

As you can see it is a low-calorie food that is high in protein and and fiber. It is also lower in carbs making it a keto-friendly food when used in moderation.

The lupini bean nutrition facts also show this food is a good source of magnesium, phosphorus, potassium, manganese, vitamin C, pantothenic acid, niacin, and folate.

Lupini beans also provide some zinc, calcium, copper, selenium, riboflavin, thiamin, and B6.

Lupini beans benefits

The nutrients found in this food have associated lupini beans with having the following potential health benefits: weight management, gut health, reduced inflammation, heart health, regulated blood sugar, immune health, and healthy muscle and nerve function.

Lupini beans’ side effects

While this is a nutritious food some people have noticed some side effects after eating lupini beans such as gas, bloating, and diarrhea. If you have any of these symptoms you may want to avoid eating lupini beans.
Some serious side effects include jaundice, hives, itching, swelling, or difficulty breathing after eating these beans. If you have any of these allergic reactions seek medical attention right away.

How to prepare lupini beans

Here are the steps on how to prepare lupini beans. First, soak the beans. This alleviates the bitterness and removes any phytates. These compounds are what may cause potential side effects.

Soak for at least 8 hours or overnight. Grab a large bowl* place the beans inside and then cover them with water. 

Be sure to change the water every 8 hours. Once they are done soaking you then want to boil the beans.

Drain the beans from the water and place them in a large pot. Cover the beans with water. Bring the water to a boil, then lower the heat. Simmer for 30 to 45 minutes or until the beans are tender. 

Then drain the beans or scoop them out using a skimmer ladle*. Let them cool and rinse them with cold water.

Once the beans are soft and creamy they are ready to be used in your recipe.

If you are strapped for time you can do a quick soak. This entails boiling the beans for 5 minutes and then draining and rinsing them. After that, let them sit in cold water for 2 hours before cooking them. Cook as directed above and then taste for doneness. 

These can be prepared and stored in the fridge for up to 3 days before you make the salad.

The easy way to prepare lupini beans

If you want to avoid having to do bean prep you can skip the dry beans and go with jarred variety.  You can save time using lupini beans that come in a jar.

These are precooked and ready to eat. Just simply rinse them to remove any excess liquid or brine. For this salad recipe, I used the Cento Lupini Beans* that came in a jar.

If you want to go the extra mile you can also peel the skin off the beans. This has been said to prevent side effects and make them easier to digest.

Ingredients used in this recipe

This section outlines all the ingredients needed for this recipe broken into separate sections for the salad and dressing.

Lupin Salad Ingredients

The ingredients needed for the salad include the following:

• Kale
• Beets
• Luipini beans
• Avocado
• Shredded carrots

Kale

The slightly bitter taste of kale not only offers nutrition but adds depth. Its natural crunch will also add a layer of texture to the salad. The bright green hue will give it a pop of color that makes for an enticing visual appearance.

This hearty green offers nutrition, flavor, texture, and an enhanced visual appearance for an enticing beet and lupini beans recipe.

Beets

The sweet and earthy flavor of red beets pairs wonderfully with the other ingredients in this salad. Roasting the beets will enhance the flavors add a texture and keep you satisfied.

Lupini beans

The main ingredient of this lupini bean salad is of course lupinin beans. These “beans” are a legume native to the Mediterranean region. In addition to nutrition, they provide your salad with a boost of mild, nutty flavor. Their crunchy bite will also give the salad some texture and 

Avocado

This yummy fruit is often used as a veggie in salads. Thanks to its healthy fat content, avocado has a delicious, creamy texture that adds nutrition as well as another layer of flavor to this salad.

Shredded carrots

Carrots are a root vegetable that is a good source of fiber and vitamin A. They have a sweet and earthy flavor that adds depth to a boring kale salad. The slightly crunchy exterior will also add texture. Carrots are also a great addition to a salad thanks to their bright orange hue.

Dressing Ingredients

Here is an overview of the ingredients that make up the salad dressing. They consist of the following:

• Diced shallots
• Lemon juice
• Lemon zest
• Dry mustard
• Extra virgin olive oil
• Fresh parsley

Shallots

The shallot adds a bit of sweetness and earthiness to the dressing. The lemon juice and zest add brightness and acidity. The dry mustard adds a bit of heat and spice. The extra virgin olive oil adds richness and creaminess. The fresh parsley adds freshness and herbaceousness.

When mixed they make a fantastic tasting flavorful dressing to wonderfully top off the salad.

Extra virgin olive oil

Olive oil is a crucial ingredient in many salad dressings. It adds flavor, richness, and creaminess to the dressing. Its fruity, grassy flavor adds depth and complexity to the dressing. Olive oil also works as an emmulsifier creating a smooth and even dressing.

The antioxidants in olive oil also keep the salad greens fresh and flavorful.

Shallots

For that mild, sweet, oniony flavor add shallots. In the dressing, they will act as a thickener and balance out the acidity of the lemon juice. Shallots can also balance out kale’s bitter taste.

Dry mustard

Ground mustard seeds known as dry mustard add a sharp, tangy spiciness to the salad dressing. Dry mustard is a great ingredient for thickening a dressing and helping it to mix smoothly.

Fresh parsley

Herbs like fresh parsley will add a bit of nutrition and texture to your dressing. It also calms the acidity of the lemon juice. Its bright herbaceous flavor also amps up the dressing’s flavor palette

Lemon juice

If you want to add brightness, acidity, and flavor to your dressing use lemon juice. Its tart and slightly sweet flavor adds depth to your depression. The flavors of lemon juice will balance out the richness of the olive oil. 

Lemon juice is important as an emulsifier making the ingredients combine smoothly and evenly. The antibacterial properties of lemon juice can also preserve the freshness of the kale.

Lemon zest

The skin of a lemon is a great addition to salad dressing. This lemon zest balances out the acidity of the dressing, while also enhancing the color, flavor, and texture. Lemon zest is also responsible for evenly coating the salad with dressing.

How to make this salad (step-by-step instructions)

Here is the step-by-step breakdown of how to make this salad recipe. For full ingredient details check out the recipe card below.

1. Preheat the oven to 400 degrees Fahrenheit. 

2. Place the beets on a baking sheet and back for 60 minutes or until the beets are fork tender.

3. Remove the beets from the oven and allow them to cool down to room temperature (about 10 to 20 minutes).

4. Place the kale in a colander and wash it under running water removing any visible dirt or debris. Pat it dry with a dish towel. Then remove the stems. Chop leaves into bite-sized pieces and set them aside.

5. Rinse and pat dry the parsley. Lay the parsley bunch on a cutting board* and chop off the bottom stems so all you have left is the top leaves. 

Hold the leaves together with one hand and then chop them into small pieces with a sharp knife*. Use a rocking motion with the knife to make the process quicker. Measure out 2 tsp of parsley and place aside.

6. Prep the carrots. Wash the carrots under cold running water and pat dry. A vegetable brush* can be helpful to get any dirt that may be stuck on them. Chop off the top and bottom of each carrot with your Chef’s knife*. 

Using a vegetable peeler* peel the skin off of each carrot. Then shred the carrots using a food processor*, box grater*, or a handheld grater*. Measure out a cup of shredded carrots and place it aside. 

7. Peel the shallot. Cut it in half lengthwise so you have two halves and can see its inside layers. Place one-half of the shallot face down onto a cutting board* and slice into the shallot lengthwise leaving the root end intact. 

Then hold the shallot with one hand (fingers and thumb tucked under your knuckles) and cut crosswise so you are making cuts in the other direction of the slices. 

This will create small diced shallot pieces. Discard the root and repeat the steps on the other half of the shallot. When the whole shallot is diced set it aside.

8. Zest the lemon. Wash the lemon under cool running water to remove any dirt or residue. Dry the lemon and then using a zester* or microplane grater* (with a fine sharp blade) grate the skin of the lemon rotating if needed until you have the required amount of zest. 

9. Cut the lemon in half and juice each half into a small bowl. Set it aside.

10. Dice the avocado. Hold the avocado with one hand and cut through the skin and flesh lengthwise around the avocado’s pit using a sharp knife*. Gently twist the two halves and pull them apart. 

Remove the pit by carefully striking it with the blade of the knife and twist to release it from one half of the avocado. You can also scoop out the pit with a spoon or use an avocado pitter*.

Take one-half of the avocado and place it face down on the cutting board*. Peel off the skin of the avocado. Then slice the peeled avocado lengthwise and then crosswise so you end up with diced avocado. Repeat on the other half of the avocado until all the flesh is diced. Then set it aside.

11. Peel and dice the cooled beets. Cut the ends off of each beet. The skin should be able to be easily peeled off. If not you can use a vegetable peeler to peel the skin. Once the beets are peeled you want to cut the beets into small bit-size pieces about 1/2 to 1 inch.

Place one of the peeled beets on the cutting board*. Cut it in half. Take one half and cut it lengthwise and crosswise so you have small bite-size pieces. Repeat until both beets are chopped up. Place them aside.

12. Spoon out a cup of lupini beans from the jar, leaving the water behind. Place the beans in a colander* and rinse them with cold water. Then set the beans aside.

13. Gather the rest of the ingredients (olive oil and dry mustard), measure out the needed quantities, and set them aside.

14. Make the salad dressing. In a small mixing bowl add olive oil, diced shallots,

dry mustard, fresh parsley,

lemon zest, and lemon juice.

Then whisk all the ingredients together until well blended. Place it aside.

15. Compile the salad. In a large mixing bowl add kale, lupini beans, 

carrots, roasted beets,

and avocado.

16. Top the salad with the dressing. 

Then use salad tongs*, two large forks*, or your hands to toss the salad until the dressing is evenly distributed and completely absorbed (about 1 to 2 minutes). 

Be careful not to toss the salad too vigorously, as this can wilt the greens.

17. Enjoy!

Recipe tips and tricks

Some overall tips for the best lupini beans salad include:

• Use a knife glove* to protect your hands while cutting the various veggies
• Toss the salad gently to prevent the greens from wilting
• Wear gloves when you cut the beets to keep your hands from turning pink
• Use an avocado tool* to pit, peel, and dice your avocado

Below are more ingredient-specific tips you can use: 

Kale salad tips

To get the best kale salad you want to chop or tear the kale into smaller pieces.

Beet salad tips

Cooking the beets will make them easier to peel. Usually, the skin can easily be peeled off. However, a vegetable peeler can also be a quick way to peel a beet.

If you only find larger beets and have trouble peeling cut them in half before peeling. 

Beets can also stain your hands so you may want to use gloves while peeling and chopping them.

The beets can get a little sloppy when they are cut. You may want to get a red cutting board with grooves* to keep the mess from staining your countertops.

If you want to save time when making this salad you can cook the beets up to 3 days ahead of when you are going to make the recipe.

If you want to speed up the cooling process you do one of the following: 

• Place the beets in the freezer for 10-15 minutes
• Put the beets in a bowl of iced water for 5-10 minutes

Lupini beans tips

Get lupini beans that are already cooked and jarred* to save time.

If you can only find dry lupini beans you will need to cook them. Before you cook them you will need to soak them overnight. 

The steps for soaking and cooking lupini beans are as follows: 

• Measure out a cup of lupini beans
• Rinse the beans thoroughly under cold running water
• Soak the beans in a large bowl of water for 24 to 72 hours changing the water every 8 to 12 hours
• Drain the beans and rinse them again
• Place the beans in a large pot and cover them with 2 inches of water
• Bring the water to a boil, then reduce the heat to low and let it simmer for 2 to 3 hours or until the beans are tender
• Drain the beans and rinse them again
• Let them cool to room temperature and then add them to the salad

If you are short on time, you can shorten the soaking time by using a pressure cooker*. Soak the beans for 8 hours, then pressure cook them for 30 minutes.

Avocado salad tips

Ripe avocados will make this salad taste great. If the avocado gives in with a slight touch it is ready to eat! If it is too firm it’s not ripe enough. 

The skin and stem can also indicate if the avocado is ripe. The skin should be a deep green color. If it is starting to turn brown it is overripe. The stem of a ripe avocado should be slightly loose. A tightly attached stem indicates the avocado is not ripe yet.

If you find overly soft avocados you may just want to use them sooner rather than later so they don’t go bad.

If you cannot find ripe avocados you can put them in a paper bag for a day or two to speed up the ripening process.

Don’t cut the avocados until you are ready to make the salad. This will prevent them from browning too soon.

If you need to cut the avocado ahead of time a squeeze of little lemon juice over the halved and pitted avocado will keep it fresh for two days.

Gently toss the avocado into the salad so it doesn’t get mushy.

Carrot salad tips

If the carrots have any dirt or debris use a vegetable brush* and scrub it under running water.

There are a few ways to shred the carrots. They include:

• A food processor* 
• Using a box grater* 
• The handheld grater*

The food processor with a shredding attachment is the quickest way to shred the carrots. Box and handheld graters will take more time.

Before shredding the carrots it is recommended to trim off the top and bottom ends of the carrots. This will create a flat surface that is easy to shred. 

You can also cut the carrots into smaller pieces to shred individually. This is especially helpful if you are using a food processor to shred the carrots. Cut them into pieces that will fit into the machine.

Thin strips of carrot will make it evenly distributed throughout the salad. Too many carrots may make the salad soggy so sticking to one cup is ideal.

If you’re strapped for time you can also just get pre-shredded carrots at the store.

Salad dressing recipe tips

A sharp knife will make dicing the shallots easier. Be sure to remove the shallot’s root and outer layer. This will prevent it from tasting bitter.

A good quality extra virgin olive oil will enhance the taste. You want to use a cold or expeller-pressed olive oil that has the NAOOA (North American Olive Oil Association) Quality Seal on its bottle. One brand that I like to use is California Olive Ranch*.

A room-temperature lemon will produce more juice than a cold lemon. Another way to get the most juice out of the lemon is to roll it on a hard surface before zesting and juicing.

For fine, evenly textured zest use a microplane grater* or fine-toothed zester* when grating the lemon. Stick to the teaspoon size to not overpower the flavor of the dressing.

Keep the grater in one direction and be sure to not press too hard on the lemon. This could grate the white pith. The addition of pith will give you a bitter dressing.

When it looks like the skin of the lemon is gone and the white pith is showing you can rotate the lemon to another side and grate the skin until you have 1 tsp of zest.

A citrus juicer* or citrus reamer* will make juicing the lemon easier than if you just squeeze it with your hands. An electric juicer can juice a lemon even faster than hand juicers.

If you want to remove excess water from the parsley you can also use a salad spinner* to spin out all the water.

When chopping the parsley using a rocking motion with the knife will speed up the process.

Be sure to not dress the salad until you are ready to eat it. This will enhance the flavor and prevent the ingredients from getting soggy.

Recipe tips to save time

Alternatively, if you are strapped for time you can buy the following ingredients already prepped so all you need to do is add them to the recipe: 

• Chopped kale*
• Shredded carrots* 
• Cooked and peeled beets*
• Lemon juice*
• Dried lemon zest*

Additions/substitutions/variations

Missing an ingredient and need to swap something out? Here are ideas for additions, substitutions, and variations of the recipe.

Additions

If you’re looking for additional ingredients to add here are a few ideas: 

• Cherry tomatoes
• Red onion
• Red pepper
• Garlic

Cherry tomatoes will add sweetness and acidity to the salad. The addition of sliced or diced red onion gives it a pop of color and sharp flavor. A dash of red pepper adds both sweetness and heat to the salad.

Substitutions

If you’re missing an ingredient or just don’t like something here are some substitutions you can make in the salad. 

Salad substitutions include the following:

In place of lupini beans you can use a cup of one of the following:

• Cannellini beans* are white beans similar in size and texture to lupini beans. They have a mild, slightly sweet flavor.
• Garbanzo beans* are another type of white bean that is similar in size and texture to lupini beans. They have a nutty flavor.

Black beans* and kidney beans* are larger than lupini beans but can also be used in their place. Kidney beans have a rich, earthy flavor. Black beans have a slightly sweet flavor.

To save time I would look for these types of beans in a box with no added sugar. One brand that offers this is Whole Foods*.

In place of kale, you can use another leafy green like spinach or arugula.

Can’t find red beets? Use golden ones instead.

Dressing substitutions include the following:

In place of dry mustard, you can use regular mustard. Two cloves of minced garlic can be used instead of shallots. 

If you can’t find fresh lemons you can substitute lemon juice* and dried lemon zest* instead.

In place of fresh parsley, you can use dried parsley*. Dry Italian seasoning* can also be substituted.

You can also use balsamic vinegar or another vinegar in place of lemon juice. 

Please just know any changes and substitutions could alter the flavor and texture of the salad.

Variations

Another variation of this recipe is to use the prepackaged lupini bean snacks by Brami*.

Some recipe variations include adding cooked or grilled kale and roasted carrots. Cooked kale is more tender and roasted carrots will increase the natural sweetness of the salad.

Another variation is to use pre-prepared veggies like cooked and peeled beets and shredded carrots.

What to serve with the recipe

Some great additions to serve with this lupini beans salad are salmon, roasted, chicken,  and pork chops or a pork tenderloin. If you need vegetarian options you can pair this salad with a quinoa bowl or roasted vegetables. 

How to store the recipe

Salad leftovers can be stored in an airtight container and placed in the fridge for up to 3 days. 

If you know you’re not going to eat it in the next few days you can also opt to freeze the salad. It can stay fresh for up to two months. 

Freezing is not recommended since it may change the texture of some of the ingredients. If you want to freeze the salad put smaller portions in freezer-safe containers* separately. This will prevent the salad from getting too mushy.

When you’re ready to eat it take it out of the freezer and put it in the fridge to thaw overnight. 

If you have any leftover dry lupini beans the best way to store them is by putting the jar in the fridge. Any remaining dry beans can be put in an airtight container and stored in a cool dark place for up to a year.

An open jar of lupini beans can be stored in the fridge for 14 days, but they will taste best if eaten within 3-4 days.

Common and FAQs

Equipment Used in this Recipe*

• Large mixing bowl
• Chef’s knife
• Paring knife
• Juicer
• Vegetable peeler
• Food processor
• Garlic Peeler
• Zester
• Salad tongs 
• Measuring spoons
• Measuring cups
• Cutting board

More salad recipes you will love

Here are more salad recipes to try:

• Peach Spinach Salad
• Pea Salad with Dill Dressing
• Garlic Cucumber Salad with Cannellini Beans
• Cilantro Chili Lime Sweet Potato Salad (No Mayo)
• Prosciutto Salad with Arugula and Pears

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This recipe was originally published on May 20, 2021. It has been updated to reflect a clearer outline, new photos, and recipe notes.

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. All website services, content, and products are shared for informational purposes only. The Radiant Root and Jnettk LLC cannot provide medical advice, diagnosis, or treatment. Consult your doctor or healthcare provider before making changes to your, diet, supplement regimen or lifestyle. Learn more in our disclaimer.

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