A bean pie is a pie made from pureed or mashed beans. It’s similar in appearance and texture to a pumpkin or sweet potato pie. Bean pie has its roots in the South Americas and is traditionally served plain.
Bean pies are traditionally made from navy beans, but you can use other varieties of beans too. The beans are boiled until soft then pureed with milk, eggs, and sugar. Nutmeg and cinnamon are added to season the mixture. The bean puree is them poured into a pie crust then baked until the filling sets. The result is a dense, flavorful pie with smooth filling.
Reasons to Eat Bean Pies
Packed with Protein
Protein is a nutrient that builds muscle tissues. And all types of beans are packed with high-quality protein! Now, mix beans with other nutrient-rich ingredients like milk and eggs and you get an extremely protein-rich bean filling! Navy beans happen to contain all the essential amino acids your body need to repair and regenerate muscle tissues!
Loaded with Fiber
Dealing with constipation? Eating bean pies regularly reduces the risk of constipation and other gastrointestinal problems. You see, just a serving of navy beans packs 9.6 of fiber. It can satisfy 38% of your RDA of this nutrient.
Fiber adds bulk to stool, improving bowel movement. Apart from alleviating constipation, beans lower cholesterol level in the blood. It promotes weight loss by slowing down the digestion. You will feel fuller long after you polished off a slice of bean pie!
Low in Sugar
Did you know bean pies make a great dessert for people who are borderline diabetic? If consumed within the reasonable portion, bean pie can lower the glucose level in the blood. Even better, navy beans rank low in the glycemic index. Eating foods that are low in natural sugars reduces your risk of heart disease, diabetes, and obesity. Sugar cravings are often triggered by low blood sugar level. Because it’s loaded with protein, bean pie also prolongs the feeling of satiety so you don’t overeat.
High in Essential Vitamins and Minerals
Although navy beans are prized for their fiber and protein content, they are also packed with all the important nutrients you need to keep the body healthy. A serving of boiled navy beans yields about 48 milligrams of magnesium, which satisfies 11% of your RDA of this nutrient.
Magnesium is an essential mineral that regulate muscle functions and speeds up the metabolic rate. Apart from magnesium, navy beans are a great source of folate. Just a cup serving contains about 128 micrograms of this nutrient, which satisfies 32% of your RDA of this nutrient. Folate promotes the regeneration of red blood cells. It aids in cell growth and maintain proper development in developing fetus.
Finally, navy beans are loaded with manganese. A cup serving of navy beans satisfies 48% of your RDA of this nutrient. Manganese assists in energy production while promoting immunity. It protects the body from oxidative stress by neutralizing free radicals produced within the mitochondria.