Introduction: Healthy Pie Crust From Beans
I love eating pies, but I don't love the unhealthy ingredients in the crust. This recipe uses white kidney beans instead of flour and butter, making it a healthier alternative to the traditional savory pie crust. It's high in fiber, high in protein, low in fat, and gluten-free!
Step 1: Ingredients
- 1 can white kidney beans (540 mL/ 19 fl oz.)
- 1/2 teaspoon salt
- 2 tablespoons canola oil
- 1 tablespoon ice water
You will also need a food processor (I used a Magic Bullet instead).
Step 2: Mix It Up
First you will need to rinse and drain the canned beans. Next, blend the beans and salt until they are smooth.
Mix the oil and ice water together. Combine this mixture with the beans.
Step 3: Press
Evenly cover a pie plate with the mixture.
Next, cover the mixture in the pie plate with a piece of wax paper. The wax paper is needed because the dough is sticky and would stick to your hands if it wasn't used. Press the mixture into the plate with your hands over the wax paper.
Step 4: Bake
Before filling the pie, it is important to pre-bake the crust because this dough is a little more moist than others.
First prick the crust with a fork to prevent bubbles from steam. Bake the pie crust in a preheated oven at 425ºF for about 20 minutes. Oven temperatures may vary, so keep an eye on your crust! You will know the crust is ready when it is slightly crispy and slightly golden.
Now go bake a pie!
Second Prize in the
Healthy Eating Contest