Could This Be The Healthiest Nut on Earth?

Meet Barùkas, a supernut that is grown in South America and is quickly gaining the reputation of being the healthiest nut on the planet. Yet chances are, you’ve never even heard of it. Neither had I until a couple of months ago. Rarely do I ever come across a new ingredient that truly wows me, but this one did. When I first heard about Barùkas, I was intrigued simply because I had never seen it before and wondered what it would taste like. After the first bite, it immediately reminded me of a slightly different and better tasting version of a peanut. I wanted to see how the nuts would taste in both sweet and savory dishes, so in today’s post, I’m sharing five quick and easy recipes. (Be sure to use the discount code mentioned at the end of this post if you want to try them for yourself!)

What you’ll find in this article: 

  • Barùkas in a nutshell – why you’ll love this supernut
  • 5 quick and easy vegan recipes using Barùkas
  • Where to find Barùkas 

Barùkas in a nutshell

Legume or nut?

While it is true that it’s relatively easy to get enough protein on a vegan diet, it is still important to make sure you plan your diet well and that you get your plant-protein from the right sources in order to ensure getting all essential amino acids. That is why many vegan registered dietitians often emphasize the importance of eating legumes, which are high in lysine. Just like peanuts, barukas are technically speaking legumes that are used like nuts, which is why they contain more protein and all essential amino acids. As mentioned before, barukas have a similar taste to that of peanuts, so I am very intrigued to find out whether or not people with peanut allergies will be able to enjoy them (testing is currently being done and while some people have reported not having any allergic reactions to them, it is still too early to share conclusive results, but it surely would be very exciting).

Why you might love Barùkas too: 

  • They contain 6 grams of protein per serving, including all essential aminos
  • They’re loaded with magnesium and other health-health-boosting minerals
  • They contain over 3x higher amounts of antioxidants compared to the most popular nuts
  • They contain more fiber than any other nut
  • They’re lower in fat than other nuts
  • They’re fair trade and sustainably sourced
  • Supporting Barukas helps reforestation

How to eat and incorporate Barùkas

Barùkas can be used and eaten just like any nut (which is why they’re referred to as super nuts rather than legumes). You can roast them, blend them, turn them into milk and add them to soups, salads, pasta and desserts.

I’ve created 5 super simple recipes for you below to give you an idea, but the possibilities are endless.

The Recipes

Vanilla Nut Milk 


  • 1 1/2 cups Barùkas, soaked
  • 4 1/2 cups filtered water
  • 1 tbsp maple syrup
  • 1 pinch sea salt
  • 1/2 tsp vanilla essence

Note: you’ll need a nut milk bag for this 


  1. Soak the Barùkas nuts in water overnight or for a few hours (if you have a high speed blender, this step can be skipped if you forgot to soak the nuts).
  2. Drain the nuts and add them to your blender with the water and a pinch of sea salt.
  3. Blend on high until smooth.
  4. Filter through a nut milk bag and then mix in the maple syrup and vanilla essence. I like to blend the filtered milk with the sweetener and flavoring, but that’s just a personal preference.



  • I prefer vanilla essence or flavoring over extract because it doesn’t contain alcohol.
  • The maple syrup is optional to add a little sweetness. You can either omit or use coconut sugar, coconut nectar, brown rice syrup or pitted dates instead (if you’re using dates, be sure to blend them with the milk).
  • The flavoring is optional too. Some alternatives include: ground cinnamon, almond extract, pumpkin pie spice, cacao powder.
  • Be sure to keep this in an airtight jar or glass bottle in the fridge and to shake it well before consuming. It’ll keep for a few days, so make smaller batches if you don’t need as much. My preferred ratio is 1 cup of nuts per 3 cups of water.


Papaya Oatmeal Bowl 


  • 3/4 cup quick oats
  • 1/2 cup water
  • 3/4 cup Barùkas milk (see previous recipe)
  • 1 tbsp maple syrup
  • 1/2 small, ripe papaya, cubed
  • 1/3 cup fresh blueberries
  • 3 tbsp barukas


  1. In a small pot, cook the oats in the water and 1/2 cup Barùkas milk over medium heat for about 3 minutes, stirring well until the consistency is that of a creamy porridge. Add a little more liquid if need be.
  2. Mix with the maple syrup and serve in a bowl with the fruits and Barùkas and the remaining 1/4 cup Barùkas milk and enjoy!



Chocolate Cream


  • 1 cup Barùkas
  • 1 cup filtered water
  • 1/4 cup cacao powder
  • 1 tbsp coconut oil
  • 1 pinch sea salt
  • 1/4 cup maple syrup


  1. In a food processor or high speed blender, blend all ingredients until you get a very smooth, creamy texture.
  2. Enjoy with oatmeal, granola or dessert!


Barùkas Spinach Pasta Bowl 

(makes 1 serving, double the ingredients if you’re cooking for 2) 


  • 1/4 cup Barùkas, chopped
  • 1 tsp olive oil
  • 1 garlic clove, minced
  • 1 tbsp tahini
  • 1 tbsp nutritional yeast
  • 1 pinch sea salt
  • 3 tbsp vegetable broth
  • 1/2 tsp onion powder
  • 1 1/2 cups fresh baby spinach
  • 2 oz of pasta of choice (dry weight)


  1. Cook the pasta according to package instructions.
  2. While the pasta is cooking, sauté the garlic in a pan with the oil and the chopped barukas over medium heat for 2-3 minutes.
  3. Add the spinach to the pan and mix the tahini with the salt, broth and nutritional yeast in a bowl using a whisk or a fork, then add the mix to the pan. Cook for 1 minute.
  4. Once the pasta is cooked, add it to the pan, mix well and serve everything together.


Nourishing Salad 

(serves 1)


  • 3 cups mixed greens
  • 1 small or 1/2 large, ripe avocado, peeled & cubed
  • 1/3 cup cherry tomatoes, halved
  • 2 radishes, thinly sliced
  • 3 tbsp barukas
  • 1 serving vegan dressing of choice


  1. Optional step: toast the barukas in a pan over medium to high heat for just about 2 minutes (add 1/2 tsp olive oil if you’re not using a non-stick pan)
  2. Mix all ingredients in a bowl and enjoy!


Where to get Barùkas + Discount Code 


Discount code: Use the code “bestofvegan” at checkout for 15% OFF your first order.


Text & Photography by Kim-Julie Hansen.

Disclaimer: This post is sponsored by Barùkas. All opinions expressed are my own. 




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