Traditional empanada recipes typically are made from dough that is filled with beef and cheese, which is then fried. While it’s quite tasty, it isn’t the healthiest meal you can consume. The great news is you can still get your empanada fix with all the flavor, but less calories, fat, and more nutrition with healthier versions.
Sweet Potato and Black Bean Empanadas are quite filling and get a lot of flavor from seasonings like cumin seeds, green onions, chile powder, poblano chile, and fresh cilantro. These empanadas are also baked, not fried–a bonus.
Courtesy of My Recipes
You’ll love the savorygoodness of these Spinach and Feta Empanadas. Fresh spinach, onion, garlic, roasted tomatoes, and feta cheese complete the filling for this delicious version. You will fry these empanadas, so be sure to heat the oil to high and drain them well after cooking.
Courtesy of Goodie Godmother
Avocado, Black Beans, Queso Fresco Empanadas contain a blend of diced avocado, black beans, lime juice, red onion, queso, fresco, cilantro, and chili powder. The dough is made with packaged pie crust and these empanadas are baked.
Courtesy of Ethnic Spoon
I hope you enjoy these recipes and next week I’ll return with one of spring’s most popular fruits–strawberries!
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FAQs
Are empanadas healthy for you? ›
Empanadas are a rich source of proteins. They are a perfect combination of carbs and proteins, which makes them ideal for muscle gain and tissue repair. Empanadas are also a rich source of vitamins. They have a moderate amount of Vitamin B-6, which is essential for immunity and reducing stress.
Are empanadas a dinner food? ›From the sweet to the savory, there's no filling that isn't made better when it's wrapped in a delicate, flaky pastry. Therein lies the magic of empanadas. This popular Latin American food is renowned around the world as a decadent and filling main course.
Is an empanada a snack or meal? ›Empanadas can be eaten for breakfast, lunch and dinner. They can be served as appetizers or snacks, but they can also easily make a full and satisfying meal. Some folks prefer them baked, while other like them fried.
Are empanadas breakfast lunch or dinner? ›Empanadas can be eaten for breakfast, lunch and. dinner.
Is empanada junk food? ›While it's quite tasty, it isn't the healthiest meal you can consume. The great news is you can still get your empanada fix with all the flavor, but less calories, fat, and more nutrition with healthier versions.
How many empanadas should I eat? ›When the empanada is served us as an appetizer before a meal, it is usual to calculate one or two normal sized empanadas per person. If it is to be the main player in a meal, five or six are considered normal. With a genuine regional empanada from an Estancia in Buenos Aires, it is essential to wrap a napkin.
When to eat empanadas? ›Empanadas are so versatile that they can be eaten at any time of day, as a snack or a meal, alone or with a condiment. They are a great grab-and-go food, and since empanadas are handheld, there's very little mess.
Is it better to fry or bake empanadas? ›Both cooking methods produce delicious empanadas. If you want a healthier merienda, bake them in the oven. If you're working with less time, frying them is the way to go. Try both and ask your loved ones to vote on their favorite.
What food goes well with empanadas? ›- Instant Pot Mexican Rice. Are you on the hunt for an easy-to-make, spicy rice dish that pairs perfectly with meat-based empanadas? ...
- Black Beans And Rice. ...
- Authentic Homemade Refried Beans. ...
- Plantain Chips. ...
- Mexican Black Beans. ...
- Cilantro Lime Rice. ...
- Oven Roasted Corn On The Cob. ...
- Mexican Sweet Corn Cakes.
| Empanadillas from Spain | |
|---|---|
| Type | Pastry |
| Associated cuisine | Spanish Argentinian Peruvian Chilean Colombian Cuban Ecuadorian Mexican Venezuelan Uruguayan Sardinian Filipino Sicilian |
| Main ingredients | Meat, cheese, corn, or other ingredients |
| Variations | Pastel, pasty |
Why do people eat empanadas? ›
In Argentinian history, the empanada was once known as the working man's meal because it contained a full meal that was easy to carry to work. Empanadas have become an Argentinian staple when family parties are looking for a quick and filling meal.
What are three types of empanadas? ›Argentine empanadas with beef, cheese, or chicken. Chilean empanadas with beef, cheese, or seafood. Mexican empanadas with spicy beef, potato, or pumpkin.
Are empanadas a dinner? ›No matter how you choose to make empanadas, they are nothing if not versatile. They can be filled with all sorts of meats and vegetables. They can be served as a snack or appetizer, but they are also great as a hearty lunch or dinner, guaranteed to keep you full and satisfied.
What food category is empanadas? ›An empanada is a stuffed bread or pastry baked or fried in many countries of Latin America and the south of Europe. The name comes from the verb empanar, meaning to wrap or coat in bread.
Should empanadas be hot or cold? ›Empanadas should be nice and hot empanadas, crispy and tasty as they were the night before. Preheat your oven to 300°F and place the empanadas inside to warm through for 10 minutes. Preheat your toaster oven to 300°F and place the empanadas inside to warm through for 10 minutes.
Is empanada better, fried or baked? ›Both cooking methods produce delicious empanadas. If you want a healthier merienda, bake them in the oven. If you're working with less time, frying them is the way to go. Try both and ask your loved ones to vote on their favorite.
When should I eat empanadas? ›Empanadas are so versatile that they can be eaten at any time of day, as a snack or a meal, alone or with a condiment. They are a great grab-and-go food, and since empanadas are handheld, there's very little mess.
What are empanadas made of? ›Empanadas are crescent-shaped, savory pastries made of dough and filled with a variety of ingredients. Empanada fillings can include anything from ground or shredded beef, chicken, pork, cheese, or vegetables, seasoned vibrantly, then baked to perfection.