Low Sodium Southern Bean Pie
Indulge in a flavorful twist on a classic dessert with this Low Sodium Southern Bean Pie, a heart-healthy homage to the beloved Southern favorite. Made with tender navy beans, creamy evaporated milk, and a blend of warm spices like cinnamon, nutmeg, and ginger, this pie delivers a luscious custard-like filling that's both comforting and satisfying. The unsalted pie crust perfectly complements the naturally sweet, smooth filling made with a combination of granulated and brown sugars, keeping the sodium levels low without compromising taste. Perfect for anyone seeking a healthier dessert option, this easy-to-follow recipe is ready in just 20 minutes of prep and bakes to perfection in under an hour. Serve this unique pie chilled for a refreshing finish, or add a dollop of whipped cream to enhance its rich, spiced flavors. This Low Sodium Southern Bean Pie is the ultimate treat for family gatherings, holidays, or any occasion that calls for a guilt-free, deliciously Southern dessert.
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Recipe Information
Ingredients
- 1 cup (dry) navy beans
- 1 9-inch shell unsalted pie crust
- 3 large eggs
- 4 tablespoons (melted) unsalted butter
- 1 cup evaporated milk
- 0.75 cup granulated sugar
- 0.5 cup (packed) brown sugar
- 1 teaspoon ground cinnamon
- 0.5 teaspoon ground nutmeg
- 1 teaspoon ground vanilla bean (or vanilla extract)
- 0.25 teaspoon ground ginger
- 0.125 teaspoon salt (optional low-sodium version)
Instructions
Rinse and soak the navy beans overnight. Drain and rinse before cooking.
In a medium pot, add the soaked beans and enough water to cover them. Bring to a boil, then reduce heat and simmer for about 1-1.5 hours, or until the beans are tender. Drain and allow them to cool.
Preheat your oven to 350°F (175°C).
In a blender or food processor, add 1 cup of the cooked navy beans, eggs, melted butter, evaporated milk, granulated sugar, brown sugar, cinnamon, nutmeg, ground ginger, vanilla, and the optional pinch of salt. Blend until the mixture is smooth and creamy.
Place the unsalted pie crust in a 9-inch pie dish and crimp the edges as desired.
Pour the bean and spice mixture into the prepared pie crust, spreading it evenly.
Bake the pie in the preheated oven for 55-60 minutes, or until the filling is set and a toothpick inserted into the center comes out clean.
Allow the pie to cool to room temperature before serving. For best results, refrigerate the pie for at least 2 hours to fully set.
Slice and serve as-is, or pair with a dollop of whipped cream for a delightful finish.
Nutrition Facts
Calories |
2942 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 129.8 g | 166% | |
| Saturated Fat | 49.6 g | 248% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 692 mg | 231% | |
| Sodium | 820 mg | 36% | |
| Total Carbohydrate | 402.1 g | 146% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 251.5 g | ||
| Protein | 64.7 g | 129% | |
| Vitamin D | 8.1 mcg | 41% | |
| Calcium | 1058 mg | 81% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 1977 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
