Heart-Healthy Beef Empanadas

Savor the flavor of these Heart-Healthy Beef Empanadas, a wholesome twist on the classic comfort food! Made with lean ground beef, vibrant veggies like red bell pepper and onion, and a fragrant blend of cumin and paprika, these empanadas pack a flavorful punch while keeping your health in mind. The golden, flaky crust is crafted from whole wheat flour and olive oil, delivering a nutritious alternative to traditional pastry dough. Baked to perfection instead of fried, these empanadas are a guilt-free indulgence, perfect for weeknight dinners, meal prep, or party appetizers. With just 25 minutes of prep time, you’ll love how easy it is to create a savory snack that’s both heart-healthy and delicious!

Nutriscore Rating: 77/100

Prep Time:25 mins

Cook Time:30 mins

Total Time:55 mins

Servings: 10

Ingredients

• 300 grams Lean Ground Beef
• 250 grams Whole Wheat Flour
• 3 tablespoons Olive Oil
• 120 milliliters Low-Sodium Beef Broth
• 1 medium Finely Chopped Onion
• 2 cloves Minced Garlic
• 1 medium Diced Red Bell Pepper
• 2 tablespoons Chopped Fresh Cilantro
• 1 teaspoon Ground Cumin
• 1 teaspoon Paprika
• 0.5 teaspoon Salt
• 0.5 teaspoon Black Pepper
• 1 teaspoon Baking Powder
• 100 milliliters Cold Water
• 1 large Egg

Directions

Step 1

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, sauté until the onion is translucent.

Step 2

Add the lean ground beef to the skillet. Cook, breaking up the meat with a spatula, until browned and cooked through.

Step 3

Stir in diced red bell pepper, ground cumin, paprika, salt, and black pepper. Cook for about 5 minutes, until the pepper is tender.

Step 4

Pour in the low-sodium beef broth, and allow to simmer for another 5 minutes until slightly thickened. Remove from heat and stir in chopped fresh cilantro. Let mixture cool slightly.

Step 5

In a mixing bowl, combine whole wheat flour, baking powder, and a pinch of salt. Make a well in the center.

Step 6

Pour remaining 2 tablespoons of olive oil and cold water into the well. Mix until a dough forms.

Step 7

Turn dough out onto a floured surface and knead for approximately 5 minutes until smooth and elastic.

Step 8

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 9

Divide the dough into 10 equal parts. Roll each piece into a ball, then flatten each into a 6-inch circle.

Step 10

Place approximately 2 tablespoons of the beef filling onto one half of each dough circle, leaving a border for sealing.

Step 11

Fold the dough over the filling to create a half-moon shape. Press the edges with a fork to seal.

Step 12

Beat the egg with a tablespoon of water to create an egg wash. Brush each empanada with the egg wash.

Step 13

Arrange the empanadas on the prepared baking sheet. Bake in the preheated oven for 15-20 minutes, or until the empanadas are golden brown.

Step 14

Remove from the oven and allow to cool for a few minutes before serving. Enjoy your heart-healthy beef empanadas!

Nutrition Facts

Serving size	1100.5 grams (1100.5g)

Amount per serving	% Daily Value*
Calories	1895

Total Fat 77.30g	99%
Saturated Fat 18.90g	95%
Polyunsaturated Fat 5.90g
Cholesterol 405mg	135%
Sodium 2160mg	94%
Total Carbohydrate 205.40g	75%
Dietary Fiber 35.70g	128%
Total Sugars 10.50g
Protein 105.70g	211%

Vitamin D 54IU	269%
Calcium 186mg	14%
Iron 21mg	117%
Potassium 1637mg	35%

*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.

Source of Calories

Fat: 35.9%

Protein: 21.8%

Carbs: 42.3%