Top Health Benefits of Homemade Empanadas You Need to Know

Empanadas are a flavorful and satisfying meal that provides a balanced combination of nutrients. The filling, typically made with ground meat, vegetables, and spices, offers a rich source of protein, essential vitamins, and minerals. The ground meat, often beef or chicken, is a great source of high-quality protein, which is vital for muscle growth, tissue repair, and overall body function. The vegetables, such as bell peppers and onions, contribute fiber, antioxidants, and important micronutrients like vitamin C and potassium, which support immune health and heart function. The spices, such as cumin and paprika, not only enhance the flavor but also provide anti-inflammatory properties and can aid in digestion. However, the calorie content of empanadas can be relatively high, especially when deep-fried, so it’s essential to balance them with a healthy diet, especially if you’re mindful of caloric intake. With their combination of protein, fats, and carbohydrates, empanadas can be a satisfying and well-rounded meal, but they should be consumed in moderation for a balanced diet.

Ingredients :

Empanada dough : 12 Piece

Ground / Beef Round : 300 g

Beef Ribeye- Beef Brisket- Lamb Leg- Lamb Shoulder-

Onion : 1 Piece

Garlic : 2 clove

Bell Pepper : 1 Piece

Tomato Paste : 2 Tablespoon

Salt : as needed

black pepper : to taste

Cumin : 1 Teaspoon

Paprika : 1 Teaspoon

Chicken Egg : 1 Piece

Parsley : to taste

Olive Oil : 2 Tablespoon

Frying Oil : as needed

Homemade empanadas, meaty flavor with a golden, crispy crust

Recipe :

For 4 people

Step 1: Prepare the Filling

Heat oil in a pan and sauté the onion and garlic until golden brown.
Add the ground beef and cook until browned.

Step 2: Add Vegetables and Spices

Stir in the bell pepper, spices, and tomato paste, and cook for another 10 minutes.
Once done, remove from heat and let it cool.

Step 3: Prepare the Dough

Roll out the empanada dough on a floured surface and cut into circles using a cookie cutter or a glass.

Step 4: Fill and Seal the Empanadas

Place a spoonful of the filling in the center of each dough circle.
Fold the dough over and press the edges together with a fork to seal them.

Step 5: Brush with Egg Wash

Brush the empanadas with a beaten egg for a golden finish.

Step 6: Bake the Empanadas

Preheat the oven to 180°C (350°F).
Bake the empanadas for 20-25 minutes or until golden brown.

Step 7: Serve

Once baked, remove from the oven and let cool for a few minutes.
Serve warm with your favorite dipping sauce and garnish with chopped parsley.

Enjoy your delicious homemade empanadas!

Tips and Tricks for Making the Perfect Homemade Empanadas

When preparing empanadas, it's crucial to follow a few key steps to ensure the best results. First, make sure the dough is rolled out evenly to prevent the empanadas from being too thick or too thin, which can affect the texture and cooking time. If you're making the dough from scratch, be sure to let it rest for at least 30 minutes before rolling it out to achieve the perfect consistency. When filling the empanadas, avoid overstuffing them, as this can cause the dough to break while baking or frying. It's also important to seal the edges tightly with a fork or by pressing them together by hand to prevent any filling from spilling out during cooking. If baking, preheat the oven thoroughly to ensure the empanadas cook evenly, and consider brushing them with a beaten egg for a golden, crispy crust. Whether frying or baking, keep an eye on the cooking time to avoid burning, as empanadas cook relatively quickly. For the best texture, aim for a golden brown color on the outside while keeping the filling moist and flavorful on the inside.

Nutritional Information and Diet Compatibility of Homemade Empanadas

Empanadas can be suitable for a variety of diets, but certain modifications may be necessary for some individuals. For those following a ketogenic diet, the traditional dough is not ideal due to its high carbohydrate content, but it can be adapted by using low-carb flour alternatives, such as almond flour or coconut flour. Vegan and vegetarian diets can also enjoy empanadas by substituting the meat filling with plant-based alternatives like lentils, tofu, or tempeh, and omitting the egg wash for a plant-based crust. However, for those on a gluten-free diet, traditional empanada dough made with wheat flour should be replaced with a gluten-free flour blend, making sure the dough is pliable enough for rolling and sealing. For individuals on a low-calorie diet, it’s important to control the portion size and consider baking instead of frying to reduce the calorie count. While empanadas are generally high in protein due to the meat filling, they may not align with paleo diets due to the use of flour, which is not allowed in strict paleo eating plans. Additionally, people following the DASH diet may need to reduce the amount of salt used in the filling and opt for leaner meat choices to make the dish more suitable for managing blood pressure. Therefore, while empanadas are versatile, they may need adjustments based on dietary preferences or restrictions.