Heart-Healthy Fried Empanadas
Indulge in guilt-free comfort food with these **Heart-Healthy Fried Empanadas**—a wholesome twist on a classic favorite! Made with fiber-rich whole wheat flour, these golden-baked empanadas are filled with a flavorful medley of sweet potatoes, black beans, red bell peppers, and aromatic spices like cumin and chili powder. A touch of low-sodium soy sauce and fresh cilantro adds depth and brightness to the filling, while a light spray of avocado oil ensures a crispy, golden crust without the need for deep frying. Perfect for a nutrient-packed snack, appetizer, or light meal, these empanadas are oven-baked to perfection, making them a delicious and heart-smart choice for any occasion. Grab your ingredients and discover how healthy can still mean utterly satisfying!
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Recipe Information
Ingredients
- 2 cups whole wheat flour
- 3 tablespoons olive oil
- 0.5 cup cold water
- 0.5 teaspoon salt
- 1 large sweet potato
- 1 medium red bell pepper
- 2 cloves garlic
- 1 cup black beans
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 2 stalks green onions
- 0.25 cup cilantro
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon lemon juice
- 1 as needed avocado oil spray
Instructions
To prepare the dough, in a large bowl, mix together the whole wheat flour and salt.
Add the olive oil and mix it into the flour using a fork until the mixture resembles coarse crumbs.
Gradually add the cold water, a tablespoon at a time, mixing until the dough comes together.
Knead the dough on a lightly floured surface for about 5 minutes until smooth and elastic.
Cover with a damp cloth and let it rest for 15 minutes.
For the filling, peel and dice the sweet potato into small cubes.
In a saucepan, bring a small amount of water to a boil, add the diced sweet potato, and boil for 5-7 minutes until tender. Drain and set aside.
Dice the red bell pepper and mince the garlic cloves.
In a skillet over medium heat, add 1 tablespoon of olive oil. Sauté the red bell pepper and garlic for 3 minutes until softened.
Add the black beans, ground cumin, chili powder, cooked sweet potatoes, and low-sodium soy sauce to the skillet. Cook for another 5 minutes, stirring occasionally.
Chop the green onions and cilantro, and stir them into the mixture along with the lemon juice. Remove from heat and let cool slightly.
Preheat oven to 400°F (200°C).
Divide the dough into 12 equal parts and roll each piece into a ball, then roll each ball into a 6-inch circle on a lightly floured surface.
Place about 2 tablespoons of filling onto one half of each dough circle, fold the dough over the filling to form a half-moon shape, and seal the edges by pressing with a fork.
Lightly spray the top of each empanada with avocado oil.
Place the empanadas onto a baking sheet lined with parchment paper and bake in the preheated oven for 25-30 minutes until golden brown.
Let the empanadas cool for a few minutes before serving.
Nutrition Facts
Calories |
1644 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.6 g | 74% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 6.3 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 2664 mg | 116% | |
| Total Carbohydrate | 247.4 g | 90% | |
| Dietary Fiber | 48.3 g | 172% | |
| Total Sugars | 17.9 g | ||
| Protein | 49.0 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 284 mg | 22% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 1802 mg | 38% | |
*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.
