Empanadas are a beloved culinary delight across many cultures, often filled with savory or sweet ingredients and wrapped in a crispy, flaky crust.
For those looking to enjoy this tasty treat without compromising on health, we’ve curated some nutritious and delicious healthy Empanada recipes. From low-calorie options to gluten-free and vegan varieties, this guide has something for everyone.
Low-Calorie Empanadas
For those watching their calorie intake, low-calorie empanadas are a perfect choice. They allow you to enjoy the flavors of traditional empanadas while keeping the meal light and healthy.
Ingredients
- 2 cups whole wheat flour
- 1/2 cup low-fat Greek yogurt
- 1/4 cup olive oil
- 1/4 teaspoon salt
- 1/2 cup cold water
- 1 pound lean ground turkey
- 1 small onion, finely chopped
- 1 red bell pepper, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne pepper
- 1/4 cup chopped cilantro
Cooking Instructions
- Prepare the Dough:
- In a large bowl, combine whole wheat flour and salt. Add the Greek yogurt and olive oil, mixing until the mixture resembles coarse crumbs.
- Gradually add cold water, kneading until a smooth dough forms. Cover and refrigerate for 30 minutes.
- Prepare the Filling:
- In a large skillet, cook the ground turkey over medium heat until no longer pink. Drain any excess fat.
- Add onion, bell pepper, and garlic to the skillet. Cook until vegetables are tender.
- Stir in cumin, smoked paprika, black pepper, and cayenne pepper. Cook for another 2-3 minutes.
- Remove from heat and mix in chopped cilantro. Let the filling cool slightly.
- Assemble the Empanadas:
- Preheat the oven to 375°F (190°C).
- Roll out the dough on a floured surface to about 1/8-inch thickness. Cut out circles using a cookie cutter or the rim of a glass.
- Place a spoonful of filling in the center of each circle. Fold the dough over and press the edges together to seal, using a fork to crimp the edges.
- Place empanadas on a baking sheet lined with parchment paper. Bake for 20-25 minutes, until golden brown.
Gluten-Free Empanadas
Gluten-free empanadas are a fantastic option for those with gluten sensitivities or anyone looking to cut down on gluten intake. These empanadas use alternative flours that provide the same delicious taste and texture.
Ingredients
- 2 cups gluten-free all-purpose flour
- 1/2 cup tapioca flour
- 1/2 teaspoon xanthan gum
- 1/4 teaspoon salt
- 1/2 cup cold butter, cubed
- 2 large eggs, beaten
- 1/4 cup cold water
- 1 cup cooked shredded chicken breast
- 1 small zucchini, finely diced
- 1/2 cup corn kernels
- 1/4 cup black beans, drained and rinsed
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
Cooking Instructions
- Prepare the Dough:
- In a large bowl, combine gluten-free flour, tapioca flour, xanthan gum, and salt. Cut in the cold butter until the mixture resembles coarse crumbs.
- Stir in the beaten eggs and cold water until a dough forms. Wrap in plastic wrap and refrigerate for 30 minutes.
- Prepare the Filling:
- In a large bowl, combine shredded chicken, zucchini, corn, black beans, cumin, smoked paprika, salt, and pepper. Mix well.
- Assemble the Empanadas:
- Preheat the oven to 375°F (190°C).
- Roll out the dough on a floured surface to about 1/8-inch thickness. Cut out circles using a cookie cutter or the rim of a glass.
- Place a spoonful of filling in the center of each circle. Fold the dough over and press the edges together to seal, using a fork to crimp the edges.
- Place empanadas on a baking sheet lined with parchment paper. Bake for 20-25 minutes, until golden brown.
Vegan Empanadas
Vegan empanadas are a great way to enjoy a plant-based diet without sacrificing flavor. These empanadas are packed with nutritious vegetables and protein-rich beans.
Ingredients
- 2 cups all-purpose flour
- 1/2 cup coconut oil, solid
- 1/4 teaspoon salt
- 1/2 cup cold water
- 1 cup sweet potatoes, peeled and diced
- 1 cup spinach, chopped
- 1/2 cup cooked black beans
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/4 teaspoon smoked paprika
- Salt and pepper to taste
Cooking Instructions
- Prepare the Dough:
- In a large bowl, combine all-purpose flour and salt. Cut in the solid coconut oil until the mixture resembles coarse crumbs.
- Gradually add cold water, mixing until a dough forms. Wrap in plastic wrap and refrigerate for 30 minutes.
- Prepare the Filling:
- In a large skillet, cook sweet potatoes over medium heat until tender. Add onion and garlic, cooking until the onion is translucent.
- Stir in spinach, black beans, cumin, chili powder, smoked paprika, salt, and pepper. Cook until spinach is wilted and all ingredients are well combined. Let the filling cool slightly.
- Assemble the Empanadas:
- Preheat the oven to 375°F (190°C).
- Roll out the dough on a floured surface to about 1/8-inch thickness. Cut out circles using a cookie cutter or the rim of a glass.
- Place a spoonful of filling in the center of each circle. Fold the dough over and press the edges together to seal, using a fork to crimp the edges.
- Place empanadas on a baking sheet lined with parchment paper. Bake for 20-25 minutes, until golden brown.
Tips for Healthy Empanada Recipes
Making healthier empanadas is not just about the ingredients but also the techniques used in preparation. Here are some valuable tips to make your empanadas as nutritious as possible.
Ingredient Substitutes
- Whole Wheat Flour: Substitute regular flour with whole wheat flour for added fiber and nutrients.
- Lean Proteins: Use lean meats like turkey or chicken instead of beef or pork.
- Healthy Fats: Replace butter with healthier fats like olive oil or coconut oil.
- Vegetables: Add a variety of vegetables to the filling to increase the nutritional value.
- Dairy Alternatives: Use plant-based milk or cheese for vegan or lactose-free options.
Cooking Techniques
- Baking Over Frying: Baking empanadas instead of frying significantly reduces the amount of unhealthy fats.
- Steaming Vegetables: Steam vegetables before adding them to the filling to retain more nutrients.
- Portion Control: Make smaller empanadas to help control portion sizes and caloric intake.
- Use Fresh Ingredients: Fresh ingredients not only taste better but are also more nutritious than processed ones.
Empanadas are a versatile dish that can be made healthier with thoughtful ingredient choices and cooking methods. Whether you prefer low-calorie, gluten-free, or vegan options, there is a delicious and nutritious empanada recipe for you.
Explore more of this beloved this with our ultimate guide to empanada.
FAQs
Empanadas are a delicious and customizable dish that can be enjoyed by everyone, regardless of dietary preferences. By following these recipes and tips, you can indulge in this tasty treat while staying true to your health goals.
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