Low Sodium Classic Empanadas
Savor the bold, authentic flavors of these **Low Sodium Classic Empanadas**, a healthier twist on the traditional favorite. Perfectly seasoned with a blend of cumin, paprika, and a hint of red pepper flakes, the lean ground beef filling is brought to life with sautéed onions, bell peppers, garlic, and fresh parsley—all with no added salt. Encased in a flaky, buttery homemade dough and baked to golden perfection, these empanadas are both light on sodium and big on taste. Whether you're preparing for a crowd or craving a wholesome snack, this recipe is an easy-to-follow, 70-minute delight that will satisfy without compromising on flavor. Serve these savory hand pies as an appetizer, snack, or lunch, and enjoy a guilt-free, low sodium indulgence! Keywords: low sodium empanadas, healthy empanadas recipe, baked empanadas, homemade savory pies.
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Recipe Information
Ingredients
- 2.5 cups all-purpose flour
- 0.5 cup unsalted butter
- 0.75 cup ice water
- 1 egg, beaten (for egg wash)
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 1 medium red bell pepper, finely chopped
- 3 garlic cloves, minced
- 1 pound lean ground beef
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 2 tablespoons chopped parsley
- 3 tablespoons unsalted tomato paste
- 1 egg, beaten (for dough)
Instructions
In a large bowl, combine the flour with a pinch of black pepper. Add the cold butter, cut into small cubes, and blend with your fingers or a pastry cutter until the mixture resembles coarse crumbs.
Slowly add the ice water and 1 beaten egg. Mix until a dough forms. Knead lightly, wrap the dough in plastic wrap, and refrigerate for at least 30 minutes.
For the filling, heat olive oil over medium heat in a large skillet. Sauté the onion, red bell pepper, and minced garlic until softened, about 5 minutes.
Add the ground beef, breaking it up with a spoon. Cook until browned, about 8 minutes.
Stir in the cumin, paprika, 0.5 teaspoon black pepper, red pepper flakes, and tomato paste. Cook for another 2-3 minutes.
Remove from heat and mix in the fresh parsley. Let the filling cool slightly.
Preheat the oven to 375°F (190°C).
Roll out the chilled dough on a floured surface to about 1/8 inch thick. Cut out circles using a 4-inch round cutter.
Place a tablespoon of filling in the center of each dough circle. Brush the edges with a little water, fold in half, and press the edges with a fork to seal.
Transfer the empanadas onto a baking tray lined with parchment paper.
Brush the tops of the empanadas with the reserved beaten egg for a golden finish.
Bake in the preheated oven for 20-25 minutes or until golden brown.
Let the empanadas cool for a few minutes before serving. Enjoy your delicious low sodium empanadas!
Nutrition Facts
Calories |
2765 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 123.0 g | 158% | |
| Saturated Fat | 50.4 g | 252% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 776 mg | 259% | |
| Sodium | 498 mg | 22% | |
| Total Carbohydrate | 269.4 g | 98% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 19.9 g | ||
| Protein | 143.8 g | 288% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 226 mg | 17% | |
| Iron | 32.6 mg | 181% | |
| Potassium | 1674 mg | 36% | |
*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.
