What does chocho taste like?
Chocho is neutral tasting - making chocho powder a great fit to add to smoothies or baked goods. It doesn’t come along with any of the ‘beany’ flavors associated with most beans. Cooked beans have a nice, satisfying texture to them. They are a bit firmer than traditionally cooked beans, which often go a bit mushy.
One super-fan has described it as the following: ‘if edamame and chickpea had a baby, it would be chocho.’ We tend to agree.
How is chocho traditionally eaten in South America?
Chocho is mainly consumed in Ecuador, Peru, and Bolivia as whole beans. One of the most popular dishes is ceviche de chochos (or cevichochos), which is a vegetarian discount h made with chocho beans, onions, tomatoes, cilantro, limes, oranges and tomato sauce. It is served with maiz tostado (toasted corn), chifles (plantain chips), avocados and hot sauce. You can buy it on the street as well as in restaurants. It is also eaten fried or toasted as a snack (often salted), in stews and soups, salads, and even in some desserts.
How is chocho traditionally eaten in South America?
Chocho is mainly consumed in Ecuador, Peru, and Bolivia as whole beans. One of the most popular dishes is ceviche de chochos (or cevichochos), which is a vegetarian discount h made with chocho beans, onions, tomatoes, cilantro, limes, oranges and tomato sauce. It is served with maiz tostado (toasted corn), chifles (plantain chips), avocados and hot sauce. You can buy it on the street as well as in restaurants. It is also eaten fried or toasted as a snack (often salted), in stews and soups, salads, and even in some desserts.
What are lupins, where are they eaten and how are they usually consumed?
Lupin (or lupini) beans are members of the legume family, closely related to chickpeas, lentils, peas, soybeans and peanuts. Lupin beans have long been a popular food in Mediterranean countries and in the Andean region of South America, where they're often brined, or roasted and snacked on like peanuts. They’ve been consumed by traditional cultures (e.g., the Romans) for thousands of years. The cousin of the Andean Lupin, the sweet lupin, is already consumed widely in Europe and Australia. The food industries in those countries are offering lupin ice creams, lupin yogurts, lupin beverages, gluten-free lupin pasta and even lupin coffee.
How is Chocho different from the lupins found in Europe and Australia?
Chocho is a special breed of lupin that has been cultivated by the inhabitants of the Andean highlands in South America for millenia – it is an ancient bean and its genetic biodiversity remains largely unchanged since pre-Incan inhabitants began to cultivate it close over 1,500 years ago. The common lupin eaten in Europe and Australia are mainly sweet lupins, meaning they have been hybridized to not contain alkaloids, a natural compound produced by the plants to deter pests. These alkaloids are removed from chocho before it is consumed by soaking and cooking them in water (this is called de-bittering). Chocho has the highest protein content of all commercially grown lupins - while sweet lupins contain 30-40% protein, de-bittered Andean Lupin has more than 50% protein.
Is chocho safe to eat if I have food allergies?
Lupin allergies are rare, but cross-reactivity between peanuts (another legume) and lupins can occur. Given this, lupin-containing foods are not suitable for anyone that has a severe peanut allergy. Both the EU, Australia and New Zealand have different allergy labeling requirements than the US, and in those regions lupin is on the mandatory allergen labelling list (along with other legumes such as peanuts and soy).
Is chocho Paleo-friendly?
People are often told to avoid legumes (whether following a paleo diet or not) for the following reasons: 1) many contain antinutrients (phytic acid, lectins, trypsin inhibitors); 2) they were not eaten by our ancestors and thus maybe we’re not ‘evolved’ to consume them; and/or 3) they cause bloating or gas.
Chocho is different than other legumes. It has negligible amounts of anti nutrients found in legumes, seeds, and grains and does not contain the carbohydrates that cause gas and bloating. In addition, recent analysis of neanderthal tooth plaque shows that they consumed wild types of peas and fava beans - debunking the idea that legumes were not eaten by our ancestors. Given this, chocho is a paleo-friendly food… though it is still a legume (meaning it’s not allowed to be certified paleo) so if you are super-strict paleo, it may not be for you.
Is chocho suitable for ketogenic and low carb diets?
Yes! Chocho optimal for most diets - especially those looking to limit carbohydrates (low-carb/keto). Chocho has no sugars and no net carbohydrates. All the carbohydrates present in the bean are dietary fibers (mostly insoluble). Therefore, it is a zero-net-carbohydrate food and has a very low glycemic-index. In addition, lupins have natural blood sugar stabilizing properties, adding another benefit. Also, one of the struggles with a keto-diet is that often people don’t get enough fiber (because most fiber is paired with net-carbohydrates) - making chocho a great option to increase fiber intake without increasing carb intake.
What is the protein quality of Andean Lupin?
Chocho has a robust amino acid profile and is known to have good protein digestibility, especially given it lacks specific anti-nutrients that otherwise interfere with protein digestion. Similar to other legumes, it is deficient in sulfur-containing amino acids, cysteine and methionine, essential amino acids that are easy to obtain from a variety of plant-based and animal foods. Chocho is particularly rich in lysine, an essential amino acid that is critical for for collagen production and vital for healthy skin and bones. It is also rich in arginine, which may be partly responsible for health benefits attributed to lupins, including its potential ability to lower blood pressure, lower cholesterol, and stabilize blood sugar.
Most plant-based proteins on the market are heavily processed to create protein concentrates or isolates, and often are paired with coloring or flavoring agents to make these products more appealing. Five Suns’ chocho is over 50% protein, close to level of plant-based protein concentrates without any of the extra protein extraction processing or additives.
The truth is, If we eat a varied diet, the majority of us easily consume enough of all nine essential amino acids every day. There are exceptions to this; if we are 100% plant-based (or vegan), we are at higher risk of being deficient in lysine. This makes chocho, and its high lysine content, a perfect compliment to those of us who want to eat a more plant-forward diet.
