Low Fat Mushroom Empanada
Discover the perfect balance of flavor and health with these irresistible Low Fat Mushroom Empanadas! Featuring a light and flaky dough made from a mix of all-purpose and whole wheat flours, these empanadas are a guilt-free twist on a beloved classic. The savory mushroom filling is infused with aromatic garlic, sweet bell pepper, and a touch of cumin for a rich depth of flavor, while a hint of non-fat Greek yogurt adds creaminess without the calories. Oven-baked to golden perfection, these empanadas are a heart-healthy, low-fat option that doesn't skimp on taste. Perfect as a light snack or appetizer, they’re packed with wholesome ingredients and are vegetarian-friendly, making them a hit for any gathering or meal prep lineup. Indulge in a bite-sized treat that’s both delicious and nutritious!
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Recipe Information
Ingredients
- 250 grams All-purpose flour
- 50 grams Whole wheat flour
- 1 teaspoon Baking powder
- 0.5 teaspoon Salt
- 2 tablespoons Olive oil
- 120 milliliters Cold water
- 300 grams Button mushrooms
- 1 medium Onion
- 2 units Garlic cloves
- 1 unit Bell pepper
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Cumin
- 1 tablespoon Low-sodium soy sauce
- 60 grams Non-fat plain Greek yogurt
- 2 tablespoons Chopped fresh parsley
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a large bowl, combine 250 grams of all-purpose flour, 50 grams of whole wheat flour, 1 teaspoon of baking powder, and 0.5 teaspoon of salt.
Add 2 tablespoons of olive oil and mix well. Gradually add 120 milliliters of cold water, kneading until a smooth dough forms. Wrap in plastic and refrigerate while preparing the filling.
Chop 300 grams of button mushrooms, 1 medium onion, 2 garlic cloves, and 1 bell pepper finely.
In a non-stick skillet over medium heat, add chopped onion and garlic, sautéing for about 2 minutes until fragrant.
Add the chopped mushrooms and bell pepper to the skillet. Cook for 5-7 minutes until they soften and the moisture from the mushrooms has mostly evaporated.
Stir in 0.5 teaspoon of ground black pepper, 0.5 teaspoon of cumin, and 1 tablespoon of low-sodium soy sauce. Cook for an additional 3 minutes.
Remove from heat and stir in 60 grams of non-fat plain Greek yogurt and 2 tablespoons of chopped fresh parsley. Mix well and let the filling cool slightly.
Roll out the dough to a thickness of about 1/8 inch. Cut into circles using a round cutter about 4 inches in diameter.
Place a tablespoon of mushroom filling in the center of each dough circle. Fold over and crimp the edges using a fork to seal the empanadas.
Place the empanadas on the prepared baking sheet and brush lightly with water.
Bake in the preheated oven for 15-20 minutes, or until golden brown.
Remove from the oven and let cool slightly before serving. Enjoy your low-fat mushroom empanadas!
Nutrition Facts
Calories |
1560 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 2209 mg | 96% | |
| Total Carbohydrate | 268.3 g | 98% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 19.1 g | ||
| Protein | 54.4 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 245 mg | 19% | |
| Iron | 18.5 mg | 103% | |
| Potassium | 2132 mg | 45% | |
*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.
