Mediterranean Diet Cheese Empanada
Indulge in the bold, vibrant flavors of the Mediterranean with these irresistible Mediterranean Diet Cheese Empanadas. Crafted with a wholesome whole wheat dough and enriched with heart-healthy extra virgin olive oil, these empanadas are a nourishing take on a classic favorite. The filling combines tangy crumbled feta, creamy ricotta, briny black olives, and sun-dried tomatoes for a burst of savory richness, all accentuated by fragrant fresh basil and a touch of black pepper. Baked to golden perfection with a gorgeous egg glaze, these hand pies are as delicious as they are beautiful. Perfect as an appetizer, snack, or light meal, these empanadas are not just a treat for your taste buds but a fitting option for Mediterranean diet enthusiasts. Serve warm or at room temperature for a crowd-pleasing dish that embodies both health and indulgence.
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Recipe Information
Ingredients
- 250 grams Whole wheat flour
- 60 ml Extra virgin olive oil
- 100 ml Warm water
- 1 teaspoon Salt
- 100 grams Feta cheese, crumbled
- 100 grams Ricotta cheese
- 50 grams Black olives, pitted and chopped
- 40 grams Sun-dried tomatoes, chopped
- 2 tablespoons Fresh basil, chopped
- 1 large Egg, beaten (for glazing)
- 0.5 teaspoon Black pepper
Instructions
Begin by preparing the dough. In a large bowl, mix the whole wheat flour and salt. Make a well in the center and pour in the olive oil and warm water. Combine these ingredients until a rough dough forms.
Transfer the dough onto a lightly floured surface and knead for about 5 minutes until smooth and elastic. Wrap the dough in plastic wrap and let it rest at room temperature for 20 minutes.
While the dough is resting, prepare the filling. In a medium bowl, combine the crumbled feta cheese, ricotta cheese, chopped black olives, chopped sun-dried tomatoes, fresh basil, and black pepper. Mix well to ensure all ingredients are evenly distributed.
Preheat the oven to 200°C (390°F) and line a baking tray with parchment paper.
Once the dough has rested, roll it out on a lightly floured surface until it is about 2-3 mm thick. Use a round pastry cutter or an inverted glass to cut circles approximately 10 cm in diameter.
Place about 1 tablespoon of the cheese filling in the center of each dough circle. Fold the dough over the filling to create a half-moon shape. Press the edges together to seal, then crimp with a fork for decoration.
Brush the top of each empanada with the beaten egg to achieve a golden brown color on baking.
Arrange the empanadas on the prepared baking tray and bake in the preheated oven for 18-20 minutes or until they are golden brown and crisp.
Remove from the oven and let the empanadas cool on a wire rack for a few minutes before serving. Enjoy warm or at room temperature.
Nutrition Facts
Calories |
1985 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.0 g | 135% | |
| Saturated Fat | 32.3 g | 161% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 331 mg | 110% | |
| Sodium | 4334 mg | 188% | |
| Total Carbohydrate | 217.3 g | 79% | |
| Dietary Fiber | 36.0 g | 129% | |
| Total Sugars | 17.7 g | ||
| Protein | 70.9 g | 142% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 1091 mg | 84% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 2630 mg | 56% | |
*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.
