High Protein Empanada de Carne
Turn up the flavor and nutritional value with these irresistible High Protein Empanadas de Carne! Perfect for a satisfying snack or a hearty meal, these empanadas feature a wholesome whole wheat crust that's buttery yet light. The protein-packed filling combines seasoned ground beef with black beans, onions, red bell peppers, and aromatic spices like cumin and paprika, all enhanced by a bright touch of fresh cilantro. This recipe is a healthier spin on the classic empanada, delivering a high-protein option that's just as indulgent. Baked to golden perfection with a tempting egg wash, these empanadas are easy to prepare and ideal for meal prep, family dinners, or on-the-go lunches. Enjoy them warm and pair with your favorite salsa or a dollop of guacamole for a complete taste experience!
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Recipe Information
Ingredients
- 3 cups whole wheat flour
- 1 large egg
- 1 cup unsalted butter
- 0.5 cup cold water
- 2 tablespoons olive oil
- 1 pound ground beef
- 1 cup black beans
- 1 medium, chopped onion
- 1 medium, chopped red bell pepper
- 3 minced garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup, chopped fresh cilantro
- 1 teaspoon sugar
- 1 large, beaten for egg wash egg
Instructions
Begin by preparing the dough: In a large bowl, mix the whole wheat flour and a pinch of salt together.
Cut the unsalted butter into small cubes and rub it into the flour using your fingertips until the mixture resembles coarse breadcrumbs.
Add the large egg and cold water to the flour mixture, gradually bringing it together into a smooth dough. Wrap the dough in plastic wrap and refrigerate for at least 30 minutes.
For the filling, heat olive oil in a large pan over medium heat. Add chopped onion and red bell pepper. Sauté until soft, about 5 minutes.
Add minced garlic and cook for an additional minute until fragrant.
Increase heat to medium-high and add ground beef. Cook, breaking it up with a spatula, until browned, about 6-8 minutes.
Stir in black beans, cumin, paprika, salt, black pepper, and sugar. Cook, stirring occasionally, for 3-5 minutes.
Remove from heat and stir in chopped cilantro. Allow the filling to cool slightly.
Preheat your oven to 375°F (190°C).
Take the dough out of the refrigerator and roll it out on a floured surface to about 1/8 inch thick.
Cut out circles using a round cutter or a small bowl, approximately 5 inches in diameter.
Place a heaping tablespoon of the beef and bean filling in the center of each dough circle.
Fold each circle in half, pressing the edges together to seal. Crimp with a fork to ensure a tight seal.
Arrange the empanadas on a baking sheet lined with parchment paper.
Brush the tops of the empanadas with the beaten egg to create a glossy finish.
Bake for 20-25 minutes or until golden brown.
Allow to cool slightly before serving.
Nutrition Facts
Calories |
400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.5 g | 35% | |
| Saturated Fat | 13.8 g | 69% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 99 mg | 33% | |
| Sodium | 250 mg | 11% | |
| Total Carbohydrate | 27.4 g | 10% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 1.7 g | ||
| Protein | 12.9 g | 26% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 40 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 251 mg | 5% | |
*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.
