Unlike many other legumes, which are typically incomplete proteins, lupin stands out as a complete protein source, making it a valuable addition to diets, especially vegetarian and vegan. Lupin provides all the amino acids the body needs, similar to animal-based proteins.

Unlike many other legumes, which are typically incomplete proteins, lupin stands out as a complete protein source. It contains all nine essential amino acids the body needs, similar to animal-based proteins, making it especially valuable in vegetarian and vegan diets.

Lupin seeds are exceptionally high in protein, with some varieties containing up to 50% protein by weight. Naturally gluten-free and rich in dietary fibre, lupin flour makes an excellent substitute for gluten-containing, high-starch flours. It offers a lower carbohydrate content and glycaemic index, supporting sustained energy levels and better blood sugar balance.

Buckwheat, although technically a pseudo-cereal, is another nutrient-dense ingredient. It’s a seed that behaves like a grain in cooking but isn’t a true grain. You can see it featured in our Mushroom Pie recipe.

This bread recipe below combines these two remarkable plant foods, lupin and buckwheat, into a powerhouse bread designed for busy people who value nutritious, wholesome food. You can prepare and freeze partially baked portions in advance. When needed, simply pop them into the oven for 10 minutes to enjoy freshly baked, healthy bread. In a microwave-free household, can be baked as a traditional loaf at 180C/356F for 35 minutes, then sliced and individually frozen.

This versatile bread works beautifully at breakfast, with cheese, or even as a base for sweet spreads. It’s simple, satisfying, and supports a vibrant, energetic lifestyle.

Recipe

Ingredients:

1 cup Lupin flour

1 cup Buckwheat flour

1/3 cup Almond flour

1/4 cup Psyllium Husk

3/4 cup warm water

120 g sour dough ( fed with lupin and buckwheat flours, and raised)

1 egg

1/2 cup plain yoghurt, dairy or vegan

1 tsp Erythritol

1/2 tsp table salt

1/4 tsp Fenugreek seed powder

1 tsp dry herbs mix, your preferred

*6 small ramekins or 6 hole silicone muffin tray

Method:

1. Mix all ingredients except salt and leave in the warm room covered for 30-50 minutes.
2. Mix in the salt. Spray or wipe ramekins with oil, dust with rice flour, or use silicone form as is. Then, divide the dough between the ramekins.
3. Leave ramekin in the room for 2-3 hours, depending on how active the dough is. Alternatively, store overnight in the fridge.
4. Microwave all 6 for 5 minutes or until the top of the bread is dry, and it springs back. Let it cool for freezing. (If it’s needed on the day, bake at 180C/356F for 10 minutes and enjoy warm.)
5. Move all unbaked bread into individual freezing bags and freeze until needed. When baking, defrost the bread or microwave it for 1 minute per each, then bake at 180C for 10 minutes.

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