Keto Upma | Lupin Beans | Easy to Keto Indian Vegetarian Recipe

If you are a little tired of turning to cauliflower for everything keto, you are in for a big surprise! Lupin beans are the new low carb alternative to many of your favorite and sorely missed food items. Its also a great protein source for vegetarians on the keto diet. Try this delicious low carb keto upma recipe and you will once again feel the satisfaction of comfort food.
For Ground Lupin: amzn.to/3du6UYe
Fat: 18g, Net Carbs: 4g, Protein: 19g, Calories: 295 (approx per serving for 2 servings) - Servings: 2 to 3
Ingredients:
Ground Lupin - 3/4 cup
Water - 1 1/2 cups
Salt - 3/4 tsp or to taste
Ginger - 1 tsp, grated
Coconut Oil - 2 Tbsp
Mustard Seeds - 1/2 tsp
Asofoetida - 1/8 tsp
Turmeric Powder - 1/4 tsp
Curry Leaves - few
Onion - 1/2 cup, chopped finely
Green Chilies - chopped, to taste
Lime Juice - to taste
Cilantro - chopped, for garnishing
Method:
1. In a microwave safe bowl, mix Ground Lupin, Water, Salt and Ginger.
2. Cook for 3 minutes on high and mix.
3. Cook for additional 1 1/2 minutes.
4. In a skillet, heat Coconut Oil.
5. Add Mustard Seeds and let them pop.
6. Add Asofoetida, Turmeric Powder and Curry Leaves.
7. Add Onions and Green Chilies and a pinch of Salt.
8. Cook until Onions are soft and light brown.
9. Add cooked Lupin and continue to cook until moisture evaporates.
10. Garnish with Lime Juice and Cilantro.

[@MCC4RTHY1]

This is brilliant. Being a vegetarian it’s hard to have a lower carb diet. I’m so happy I stumbled upon these videos

[@vikrammarthandam5354]

Great recipe. With the Lupin flour, l make a paratha..here is what I do 1:1:1 (almond flour: Lupin flour : grated mozzarella cheese), I add cilantro or tomato pickle for taste (1 tsp) hot water to roll it into a ball. Flatten it out between two pieces of parchment paper and make rotis/parathas with grass fed ghee

[@EasyToKeto]

That sounds fantastic! Do you use actual lupin flour or ground lupin?

[@vikrammarthandam5354]

EasyToKeto first started off with the Carrington Farms ground Lupin from Costco and then transitioned over to flour. The parathas turn out better with the flour in my opinion. Also figured out that when you use flour it’s less brittle (I made a super legit tortilla for Cinco De Mayo using this recipe)

[@EasyToKeto]

@@vikrammarthandam5354 Awesome! Will definitely try it out. Thank you.

[@vikrammarthandam5354]

EasyToKeto no worries...just realized I forgot 1tbsp psyllium husk powder

[@tarynmerrick5688]

I'm so happy to see a new video from you and I love your positive attitude!

[@savinaydangi3015]

Fantastic recipe. Loved the upma and after looking at the protein and fiber content I am a fan of this. Thank you.

[@latifk]

Love this recipe! Thanks so much for sharing

[@rosym6907]

Love watching and learning from you

[@stacyhackney6100]

Yum, thank you.

[@marybell35]

I bought the lupin a month ago based on this video but hadn’t worked up the courage to use it until now. This was so good! Thank you so much! You are awesome

[@EasyToKeto]

Thank you so much! Glad you enjoyed it as much as I did :)

[@mycraftydreams]

This looks great! I'll have to check out our local Costco. Thanks for another great recipe!

[@rajasipatil6983]

I am definitely gonna try this recipe. Thank you for all your videos. I love your honest reviews and also your tips are very helpful

[@EasyToKeto]

Thank you for your kind words!

[@radhika1339]

Thanks for another wonderful recipe! Tried this on the stove top with a bit of alteration to bring it closer to uppuma flavor that we are used to in Chennai...first lightly dry roasted the lupin, removed from pan and to same pan added a blend of coconut oil and ghee, fused a bit of channa dhal, mustard, hing, green chillies, ginger, curry leaves to season and added the water and when it came to boil, added the roasted lupin, cooked until desired dryness.

[@EasyToKeto]

Sounds great!

[@geethaparasuram6338]

Hello Radhika. Thanks for the suggestions - I was thinking along the same lines. What was your lupin flour to water ratio ? Rava (sooji) cooks pretty quickly, but I guess lupin may take longer. How long did you have to cook it before it reached upuma consistency.

[@jayman732819]

Amazing recipe just tried it

[@astridreads]

I shouldn’t be watching your delicious recipes while I’m in the middle of my fast!! Lol making me so hungry

[@ssarwat2233]

Awesome!

[@tinu0121]

Love it! Looks exactly like upma and that texture... is exactly like upma! Spot on! Hetal, u've changed my keto journey with this recipe alone! U r right! This is so satisfying to eat!

[@EasyToKeto]

Wonderful! Good luck with your keto journey.

[@haris9381]

Thank you for amazing recipe. Please keep making Keto diet recipes.

[@piyalidey4012]

This is game changer.. I made pulao, halwa ,lemon rice so many things ground lupine. All of them was delicious.

[@panjibear7412]

I just ordered it from Amazon . Thanks!

[@annrm6505]

My husband and I loved this. With the onions, I added chopped celery and bell peppers. Thanks!

[@EasyToKeto]

Thank you! Also try diced fresh green beans next time...its amazing!

[@debrabo100]

I have a bag of this that I purchased from Amazon. I found your channel because I was looking for ways to use this product. Hope to see more recipes using it. ☕️🌻

[@EasyToKeto]

If you haven't tried Hummus with lupin, please see this video: kzbin.info/www/bejne/iJ2YnoB8fKp9oLs

[@zestymama]

Made your recipe tonight. It was delicious! We didn’t have curry leaves but used curry powder and chives. Drizzled some lemon juice on top. So good! Thank you!

[@EasyToKeto]

That sounds delicious, too! Thanks for the feedback!

[@foodandtravelbypriya5257]

I love this recipe; Could you please share some more recipes with lupin flour like tortilla or roti

[@Spicydoc1]

Thank you for being so creative. One of my colleagues brought this to work with her and shared some. It was simply delicious. However, in south India, we sauté the rava or in this case the Ground lupin. Can’t wait to buy this from Amazon

[@drrahulkhn]

Perfect and best Keto upma... Tried today and it tastes awesome. Will definitely make it again. Did not had mustard seeds so replaced it with cumin seeds, worked fine. Thanks for the recipe.

[@EasyToKeto]

My pleasure 😊

[@Mmb88]

Thanks so much for the recipe and for introducing me to lupin flour, I dont get it in my area but I ordered it from the Carrington website and got 30% discount plus free shipping. I just made the recipe and it came out excellent, I also made tomato chutney to go with it....yum yum...feel so satisfied! Thanks again!

[@EasyToKeto]

Thanks for the feedback! Glad you enjoyed it!

[@srivagun]

Lovely upma, thanks Hetal. I would add some peanuts to my upma yumm 😋

[@EasyToKeto]

Thank you! Yes, peanuts would be a great addition.

[@Unabashedlyme]

This lupin flour would be amazing to make no’oatmeal. Great recipe

[@tinu0121]

Good idea!

[@savitagaind2094]

Hello Hetal . Your recipes are great . I used to follow your other recipes but now I am doing keto and I would really appreciate if you can make 1 to 2 week diet plan for keto dieters so that they can follow you. . Thanks in advance .

[@nambakkatlaksh]

I like to saute the ginger too for regular upma

[@ramyaqa5102]

Thanks. I bought the ground lupin flour after I watched this video. I made onion pakoras with Carrington Ground lupin flour (I had to blend it to a powder) and then made the pakoras as I would make besan pakoras. It tasted just like besan pakoras. Would love to see your take on lupin onion pakoras!!!

[@EasyToKeto]

Wonderful! I will definitely give it a try and see how it goes. Thanks for sharing.

[@raymonko]

Lupin or Lupini is rather an ancient legumes based in the Mediterranean and is primarily consumed in Italy and Egypt. There have been varieties that are now cultivated all over the world but the origins is definitely in the old world.

[@nobahdy]

Thanks for this recipe and video! I had no idea that ground lupin was a thing! Unfortunately the Costco stores in my area don’t have ground lupin so I’m going to have to get it directly from the Carrington Farms website. Upma is a favorite of mine as well, and tried to do a cauliflower based version of it but it was just meh. I can’t wait to try it with the ground lupin!

[@rykerjesiah9409]

i know it's pretty off topic but does anybody know a good website to stream new series online ?

[@calvindamon26]

@Ryker Jesiah Flixportal =)

[@rykerjesiah9409]

@Calvin Damon Thank you, I signed up and it seems to work :) I appreciate it !!

[@calvindamon26]

@Ryker Jesiah you are welcome :)

[@panjibear7412]

Thank you for introducing to Lupin bean. I was craving for moong & lentil beans daal. This is a great option.

[@EasyToKeto]

If you're missing dal, please try this recipe: kzbin.info/www/bejne/e4jHeYiIqLCZnMU. You'll be so happy! :)

[@cassieoz1702]

Thank you, I was craving dhal

[@luckyparsi]

Is lentils bad for you?

[@cassieoz1702]

@@luckyparsi if you're carbohydrate intolerant, yes

[@panjibear7412]

@@luckyparsi Lentil is good but has too much carb than Lupin.

[@HA-jk6hw]

Thanks a lot mam!! You are my saviour!! This is the best alternative to upma ravva and dal. I’m craving for them and i dont feel like making with cauli rice yaak!! Now i feel like i dont miss them on keto. Keep doing! All the best!! One question: is it a seed or bean?

[@EasyToKeto]

You're very welcome! Lupin comes from lupina beans...not a seed.

[@meenashah4523]

Please try and make khaman dhokra

[@NavyaTeja237]

Could you please share paneer brand you use?

[@51sheri]

I made the upma Hetal and am most impressed. Thank you for a delicious, easy and quick recipe.

[@SeemaIndiankitchen]

mam i eat lots lupine beans i am from Sudan i love lupine

[@kutrabilada8865]

Yum, looks delicious. How about Sooji Halwa? Would it work?

[@EasyToKeto]

I've been wondering that, too! Will try it shortly :)

[@alpeshpatel9378]

I am curious to know how close to actual upma does this upma recipe with lupin flour taste.

[@ChyarasKiss]

Can you use this for Besan Chilla?

[@pritipatel8115]

Love lupin flour. Thank you for sharing. Have you made any other type of Indian food with this flour? Would love to make Indian dumplings with that? Example..in a muthia or patra recipe.

[@EasyToKeto]

Yes I have! Keto Khichdi and Kadhi coming out soon! :) Stay tuned...

[@chillegaming8250]

I made this and it is amazing. So satisfying and I finally can eat Upma that actually tastes and feels like Upma. I couldn’t find it at my Costco, so I ordered from Carrington Farms directly. Thanks so much for the recipe. For others who are wondering, you can also do this without a microwave just like a regular Upma. It just takes longer than traditional Semolina. Add some Ghee and you have a delicious keto Upma Btw. Can we make chapati with lupin flour? Could you please give us a recipe for that? :)

[@EasyToKeto]

I'm so glad you enjoyed it as much as I did!

[@nobahdy]

We made the upma and added a bit of diced carrot and a few peas for the color and crunch, and it was absolutely delicious. Next step, khichdi with this ground lupin!

[@geethaparasuram6338]

Hi, Reviews on amazon mention that lupin flour tastes bitter unless combined with other flours. Was that your experience with ground lupin too ?

[@EasyToKeto]

Yes, I have read those reviews as well. The lupin flour and the ground lupin that I use has no bitter taste at all so I'm wondering what all of those people are talking about LOL.

[@redchakra03]

Hi does soaking lupini beans for 24h then blend them in a falafel-like recipes then pan fry them will be enough to make them edible? 🤔 Realy want to do a lupini falafel, but i only have dry bean...

[@EasyToKeto]

I am not able to find whole lupin beans or I would definitely like to try falafel. They act like other beans so I would assume you can soak them, grind them and pan fry them. Just add a little more oil to the pan.

[@radhika1339]

BTW, have you trued dhokla with the flour? Also, chickpeas flour is ok for keto

[@EasyToKeto]

I tried ground lupin in a khaman recipe. The taste was very good, but unfortunately, the texture did not hold up. Will have to keep trying. Besan, or chickpea flour does have some amount of carbs so it can be used, but in very small quantities. If you can find it, chickpea flour from black chickpeas has fewer carbs.

[@tinu0121]

My Costco doesn't carry it, i got it on Amazon

[@preethisivaa2881]

can we make sambhar with lupin .I saw a video of urs making dhal. appreciate ur help

[@EasyToKeto]

Yes, you can. You have to watch out for store bought sambhar powders though because they will have some type of dal in them. Also, be careful how much tamarind you use bc it is not keto. You can use a little for flavor and add lime juice to supplement the tart flavor.

[@preethisivaa2881]

@@EasyToKeto thank you for responding

[@sarasmaniam3406]

Mam so long there is no video from you..I am really waiting for ur keto reseipe

[@EasyToKeto]

Very soon!

[@sarasmaniam3406]

Yeah waiting

[@nevaaustin1627]

Can I use curly powder I cant find leaves where I live and if I an use powder how much

[@EasyToKeto]

Curry powder is not crushed curry leaves (I know...strange!). You can just omit them.

[@stacylamb5607]

I don’t have a microwave. How long would you cook this on the cooktop?

[@EasyToKeto]

If you have the water boiling, it cooks pretty fast (4-5 minutes, or until the water gets absorbed).

[@truthisgodgodistruth1248]

Can we use this lupin flour for pakoda batter, thanks.

[@EasyToKeto]

Though the taste is similar, lupin does not have the same binding power as besan.

[@lathais]

Can I cook lupin like rice and eat with Sambar, rasam etc? What does it taste like? I tried millet, calliflower rice etc. didn’t like either one. Then I found out millet has tons of carbs. Thanks

[@EasyToKeto]

Yes, definitely! I have made khichadi and Mexican rice from lupin and they taste great. Of course, you have to keep in mind that it is not rice, but the texture is so satisfying - unlike cauliflower. It is really heavy so you have to eat just a small amount to feel full.

[@lathais]

Thank you both. I loved your videos for broccoli cheddar soup and flax seed crackers. I did not like cauliflower rice

[@sumathiiyer2375]

EasyToKeto Khichadi made from lupin sounds delicious. Would you please share how you made both khichadi and Mexican rice?

[@wetlandweasel]

Hetal, where do you get fresh curry leaves?

[@EasyToKeto]

I have a plant at home but they are readily available at all of the Indian grocery stores in my area.

[@mariajohnston2147]

I love the taste but I can't get them to soften up. I feel like I have to chew it. I was hoping to get a smother feeling. Am I doing something wrong?

[@EasyToKeto]

The texture is pretty granular but not necessarily hard. You could try cooking it on the stove and for a little longer.

[@brendafaye100]

Bought ground login because I miss grits and oatmeal but I cannot get it to soften up enough to eat any suggestions? Please

[@EasyToKeto]

You could possibly cook the lupin and then grind half of it to a smooth paste. If you mix the two, it will bind a little better.

[@manjushma]

In Wikipedia there is a mention of neurotoxicity of the bitter kind of Lupin beans. Is there a risk of that when using the flour?

[@EasyToKeto]

I'm not an expert on lupin but this product has no bitter taste what so ever.

[@judystubepages8910]

The raw lupin beans must be processed to be able to eat them. See the KZbins regarding lupini beans.

[@mariaoropallo6853]

Sorry late to this conversation. The Lupin Flour EasytoKeto showed is made from sweet lupini beans (Australian). I use the flour in many baked goods to cut back on the amount of almond flour. In Italy the lupini bean is bitter and it is served brined which is a lovely snack food.

[@lalithayellapragada2750]

Can I use Lupin flour for upma ?

[@EasyToKeto]

The texture of the flour is not the same as the granulated version so the upma will be pasty.

[@nikitachakraborty]

Hi Cn u giv me da link of Lupin pls

[@EasyToKeto]

Here it is: amzn.to/3du6UYe

[@nikitachakraborty]

EasyToKeto m in India dr

[@sueh1091]

it looks like cornmeal, what does it taste like?

[@EasyToKeto]

The great thing about lupin is its neutral taste. Depending on how you prepare it, it takes on different flavors.

[@manuellestpierre5600]

Omg I’m deathly allergic to lupin.

[@ramagudi1]

18 g of fat.

[@catharmony2220]

Avoir le corps parfais que l'on désire

[@mathewwoolhouse7895]

Your intro should come with an epilepsy seizure trigger warning.