High Protein Mushroom Empanada
Elevate your snack or meal game with these irresistible High Protein Mushroom Empanadas, a wholesome twist on the classic comfort food. Made with hearty whole wheat dough and packed with a savory filling of sautéed baby bella mushrooms, protein-rich lentils, and aromatic spices like smoked paprika and cumin, these empanadas are as nutritious as they are delicious. With their golden, flaky crust brushed with an optional milk glaze, they bake to perfection in just 20-25 minutes. Perfect for vegetarians and those looking to boost their protein intake, these empanadas are a versatile option—serve them warm for dinner or pack them as a portable, energy-filled snack. Rich in fiber and plant-based protein, these empanadas prove that healthy eating can be utterly satisfying.
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Recipe Information
Ingredients
- 250 grams whole wheat flour
- 60 ml olive oil
- 120 ml lukewarm water
- 5 grams salt
- 300 grams baby bella mushrooms
- 150 grams cooked lentils
- 1 medium onion
- 2 units garlic cloves
- 15 ml soy sauce
- 5 grams ground cumin
- 5 grams smoked paprika
- 2 grams black pepper
- 30 ml milk for brushing (optional)
Instructions
In a large mixing bowl, combine the whole wheat flour and salt. Gradually add 45 ml of olive oil, mixing with your fingers until the mixture resembles breadcrumbs.
Slowly add lukewarm water and mix until a soft dough forms. Knead the dough on a floured surface for about 5 minutes until smooth and elastic. Cover and let it rest while preparing the filling.
Chop the mushrooms finely. Dice the onion and mince the garlic cloves.
Heat the remaining olive oil in a skillet over medium heat. Add the onions and garlic, cooking until fragrant and translucent, about 3 minutes.
Add the mushrooms and sauté until they release their moisture and become golden, about 8 minutes.
Stir in the cooked lentils, soy sauce, ground cumin, smoked paprika, and black pepper. Cook for another 3 minutes, ensuring everything is well combined. Remove from heat and let it cool slightly.
Preheat your oven to 190°C (375°F).
Divide the dough into 12 equal portions. Roll each portion into a ball, then flatten it into a disk about 12 cm in diameter.
Place approximately 2 tablespoons of the mushroom and lentil filling onto one half of each disk, leaving room around the edges.
Fold the dough over the filling to form a half-moon shape. Seal the edges by pressing with a fork or pinching and folding to create a crimped edge.
Arrange the empanadas on a baking sheet lined with parchment paper. Brush the tops with milk or a substitute for a golden finish, if desired.
Bake in the preheated oven for 20-25 minutes or until golden brown and crispy.
Allow the empanadas to cool slightly before serving. Enjoy them warm or at room temperature as a high protein snack or meal.
Nutrition Facts
Calories |
1737 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.7 g | 84% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 2616 mg | 114% | |
| Total Carbohydrate | 247.1 g | 90% | |
| Dietary Fiber | 50.5 g | 180% | |
| Total Sugars | 19.3 g | ||
| Protein | 61.1 g | 122% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 277 mg | 21% | |
| Iron | 22.1 mg | 123% | |
| Potassium | 3516 mg | 75% | |
*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.
