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 or unhealthy? ›
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.
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.
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.
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.
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.
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.
Are empanadas breakfast lunch or dinner? ›Empanadas can be eaten for breakfast, lunch and. dinner.
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.
Do empanadas have a lot of sodium? ›The favorite choice for the term "Empanadas" is 1 empanada of Beef Empanadas which has about 190 mg of sodium. The amount of sodium for a variety of types and serving sizes of Empanadas is shown below.
Is empanada considered bread? ›
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. Empanada is made by folding a dough or bread patty around the stuffing.
