Lana’s Bean Pies

5.0 (1)

This classical pastry garnered a estimation arsenic a healthful dessert owed to its usage of protein-packed navy beans and a whole-wheat crust, but a speedy glimpse astatine the remainder of the constituent database mightiness person you otherwise. The texture of the filling is up to you: Use mashed beans for a chunky consistency, oregon puree them successful a nutrient processor for a smoother filling.

As you tin archer by the source’s title, this was a favourite of Muhammad Ali’s erstwhile helium was inactive boxing; it could beryllium recovered connected his grooming campy table. In the 1970s, idiosyncratic legume pies were sold connected the streets by Nation of Islam followers successful U.S. African American communities.

You’ll request 2 9-inch pastry plates, preferably deep-dish.

The crust tin beryllium baked a time successful advance. The filling tin beryllium assembled and refrigerated successful an airtight instrumentality a time successful advance. The baked pastry tin beryllium refrigerated for up to 5 days oregon wrapped successful integrative wrapper and frozen for up to 3 months. Defrost, wrapped, successful the refrigerator.

Adapted from “Cooking for the Champ: Muhammad Ali’s Favorite Recipes,” by Lana Shabazz (Jones-McMillon, 1979).

Ingredients

Nutritional Facts

Per serving (based connected 36)

• Calories

  200

• Fat

  8 g

• Saturated Fat

  5 g

• Carbohydrates

  28 g

• Sodium

  60 mg

• Cholesterol

  50 mg

• Protein

  4 g

• Fiber

  2 g

• Sugar

  18 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from “Cooking for the Champ: Muhammad Ali’s Favorite Recipes,” by Lana Shabazz (Jones-McMillon, 1979).

Tested by Bonnie S. Benwick.