Low Sodium Mushroom Empanada
Elevate your snack game with these irresistibly flaky Low Sodium Mushroom Empanadas, a heart-healthy twist on a beloved classic. Perfect for those seeking reduced-sodium options without sacrificing flavor, these empanadas feature a tender homemade dough infused with apple cider vinegar for a subtle tang, paired with a savory filling of golden sautéed button mushrooms, caramelized onions, fresh thyme, and unsalted vegetable broth. These handheld delights are baked to perfection for a golden finish, offering a healthier alternative to traditional fried empanadas. Ideal for appetizers, light lunches, or a party favorite, these empanadas deliver gourmet taste with mindful eating in every bite.
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Recipe Information
Ingredients
- 2 cups all-purpose flour
- 0.5 cup unsalted butter
- 0.25 cup cold water
- 1 tablespoon apple cider vinegar
- 2 tablespoon olive oil
- 2 cups button mushrooms, sliced
- 0.5 cup yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 teaspoon fresh thyme leaves
- 0.5 teaspoon ground black pepper
- 0.5 cup unsalted vegetable broth
- 1 large egg, beaten (for egg wash)
Instructions
In a large bowl, combine the all-purpose flour with 1/4 teaspoon of ground black pepper. Cut in the unsalted butter using a pastry blender or two knives until the mixture resembles coarse crumbs.
Stir in the cold water and apple cider vinegar until the dough comes together. Form into a ball, wrap in plastic wrap, and refrigerate for at least 30 minutes.
While the dough chills, heat olive oil in a skillet over medium heat. Add the chopped onions and cook until soft, about 5 minutes.
Add the minced garlic and sliced mushrooms to the skillet. Sauté until the mushrooms are golden brown and the liquid has evaporated, about 8-10 minutes.
Add the fresh thyme and remaining black pepper. Stir in the unsalted vegetable broth and let it simmer until most of the liquid is absorbed. Remove from heat and let it cool.
Preheat oven to 400°F (200°C).
On a floured surface, roll out the chilled dough to about 1/8-inch thickness. Cut out circles using a 4-inch cutter.
Place 1 to 2 tablespoons of the mushroom filling on one half of each circle. Fold the dough over the filling to create a half-moon shape and press the edges to seal. Use a fork to crimp the edges.
Place the empanadas on a baking sheet lined with parchment paper. Brush the tops with beaten egg for a golden finish.
Bake in the preheated oven for 20 to 25 minutes or until the empanadas are golden brown.
Allow to cool slightly before serving. Enjoy your low sodium mushroom empanadas warm!
Nutrition Facts
Calories |
1721 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.1 g | 108% | |
| Saturated Fat | 34.3 g | 172% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 310 mg | 103% | |
| Sodium | 113 mg | 5% | |
| Total Carbohydrate | 204.7 g | 74% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 10.1 g | ||
| Protein | 41.8 g | 84% | |
| Vitamin D | 1.7 mcg | 9% | |
| Calcium | 129 mg | 10% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 1428 mg | 30% | |
*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.
