Keto Lupini Hummus
Course: Appetizers & SnacksCuisine: Middle EasternDifficulty: Easy
Servings
8
servingsPrep time
10
minutesCooking time
4
minutesCalories
131
kcalTotal Carbs
8
gramsNet carbs
2
gramsFat
10
gramsProtein
8
gramsI love hummus, but it’s a bit too carby to be labeled “keto friendly”. This version uses lupini, rather than chickpeas. With lupini’s high fiber content, the net carbs in this hummus is 1/3rd that of chickpea hummus. This is the sort of recipe you can tweak to your heart’s desire with whatever herbs or spices you’d like to use.
Ingredients
1/4 tsp baking soda
1 cup lupini flakes, uncooked (120g)
juice of one lemon (48mL)
zest of one lemon (optional)
2 TB extra virgin olive oil (30g)
1/3 cup tahini (80g)
2 cloves garlic, minced (1 tsp or 3g)
1/4 tsp smoked paprika
1 tsp sea salt (6g)
1/4 tsp cumin or cumin seed
1/4 cup cold water (60mL)
8-10 drops liquid stevia (optional)
Directions
- Bring 3 cups (710mL) of water to a boil. Add the baking soda, then add the lupini flakes. Boil for 3-4 minutes, stirring constantly. Reduce the heat if necessary to control the foam.
- Drain the lupini flakes through a sieve and allow to cool.
- If you are juicing a fresh lemon, rather than using lemon juice, you may want to zest the lemon. This zest makes a great garnish at the end, lending color and more of a citrus “brightness” to the hummus.
- In a large processor, add the lupini flakes, lemon juice, olive oil, tahini, garlic and paprika. If you are using powdered cumin, you can add that and the salt as well. If you want to really wake up this hummus, I encourage you to grind cumin seed along with the salt in a mortar and pestle or spice grinder, then add it to the food processor.
- Process this mixture until it begins to climb the sides of the bowl. Scrape down with a spatula, then add the cold water and continue to process until smooth.
- Lupini can have a taste that some people find mildly bitter. Additionally, some brands of tahini can also have a bitter edge to them. Adding 8-10 drops of liquid stevia can offset this (as can any ingredients you used to garnish the hummus).
- Transfer to a bowl and garnish with one or more of the following: ground cumin, smoked paprika, lemon zest, fresh parsley or dried parsley flakes, roasted pine nuts, olive oil, chili oil, roasted garlic, etc. Serve immediately with dipping vegetables or one of my keto cracker recipes.
Recipe Video
Notes
- Macros are based on a serving size of 1/4 cup (66g) and do not include any additional garnishes or the hummus delivery mechanism (veggies, crackers, etc.)
- Use the code SRSKETO20 at the Amazon checkout to get 20% off your order of Aviate Foods lupin flakes or flour.
Great stuff. I had the lupin flakes already and it was wonderful to see a recipe that I could use that was not already in my keto arsenal. Thank you Steve. It was super easy and delicious.
Holy foam! But seriously delicious! Way better than some cauliflower hummus recipes I’ve tried. This is a new staple. Thank you so much for this idea/recipe and I look forward to more Lupin Flake ideas.
Also, this hummus would go great with this Beef Kebab at home recipe by Refika’s Kitchen!
– https://youtu.be/ZEF354SpSxg
Cheers!
Hello Steve. Thanks again for a favorite keto dip recipe. Can I use from Lupina lupin flour instead?
No. You need the lupini flakes, as they emulate chickpeas quite well when processed.
Lilly’s keto hummus
I loved this hummus, Steve. Lupini is a great Keto tool.
I seriously love, love, love hummus but can’t have traditional hummus on keto. I purchased Aviate lupini flakes to make hummus and came across your recipe while searching for others besides that on the Aviate website. I plan to make this tonight or tomorrow (need fresh lemons and sugar snap peas). I will tag you on IG after I make it. I know it’s going to be delicious! Thanks for the recipe!
I just ordered the lupini flakes from Amazon (Black Friday). I ordered the 3-pack, normally $39.99. I used the subscribe-and-save which knocked $4 off the price. An $11.00 coupon brought the price down to $24.99. Finally, I added SRSKETO20. I was expecting this code to drop the price to $19.99, but, to my surprise, this code actually gave me 20% off of the “regular” price so I got another $8.00 off. Following this convoluted set of discounts, I picked up 3 bags of lupini flakes for $16.99! Looking forward to trying these…..thanks for the inspirations and discounts!
Wow! That’s a heck of a deal!
Many thanks for this, Ken Gray! You 11/22/22 cleverness informed my 1/24/24 bargain hunt. Starting at $35.99 ($4 less than a year ago) for a 3 pack of Aviate lupini flakes, $4 was subtracted for subscribing to regular (each 6 months) delivery, then $4 was subtracted for a 10% off coupon, finally the Serious Keto code gave another $8 off! From $35.99 to $24.23! Thank you Ken and Serious Keto guy’s culinary expertise. Keep those lupini recipes coming, please!
I made this today for the first time and was very pleased with the result. After some adjustments (cooking much longer than recommended at a lower temperature, increasing olive oil, water, lemon juice, garlic and cumin by 2-3x, transferring from food processor to blender for a finer grind), the texture was silky-smooth like commercial hummus. There was a very slight bitter edge, but the stevia plus some liquid allulose offset almost all of it. It’s great to have “hummus” with such a minimal carb content.
STEEEEEEEVE!!! I have been wanting to try making a keto hummus for awhile and yours definitely looked the best. (Like you, I have made regular/chick pea hummus for years, but it is too carby for me now). With all I have spent on keto products (ingredients until, on Black Friday, I bit the bullet and bout some Perfect Keto – told them you had sent me) I had been reluctant to buy lupin. But, having gluten free family members and nut allergy church family folk as well, I figured another flour could be helpful. So, I bought login flour and have waited on the flakes. That said, I bought a gorgeous cucumber this week and hummus beckoned again. In the adventurous and scientific manner, I hope, of my “friend” Steve, I decided to try lipid flour hummus. I mean, its just ground lupin, and we were going to grind the soaked flakes, right? So I used 1/2 cup lipid flour, 1/2 cup hot water, juice from half a lemon, about a tablespoon of Tahini (I understand Terry’s recipe aversion but I was trying to make a small batch and had only a small amount of tahini so I am guessing how much it was), 3 cloves of garlic, a pinch of salt and about 2-3 tablespoons of EVOO and blitzed it with my immersion blender. It worked. Added the cumin and smoked paprika and IT WORKED!!! A drizzle of oil, another pinch of salt and, even without letting it rest and get happier, my cucumber slices and hummus have made me want to dance. Immediately, I had to tell you it worked! (Maybe the Lupini flakes will be even more stellar but this hack has allowed me to use what I have and filled a void making for a happy me on this first day of March!) Thank you!
Stoopid “spell change”. I didn’t notice it kept changing lupin to “login” and “lipid”, etc! Ugh! (It didn’t like stoopid, either, but it just fits so I made it put it back!). Anyway, thanks for the encouragement to experiment and try new alternatives, and to keep bringing ideas and recipes. Bless you.