Heart-Healthy Fried Empanadas

Delight in the comforting flavors of **Heart-Healthy Fried Empanadas**, a wholesome twist on a classic favorite! Made with nutrient-rich whole wheat flour and a savory filling of tender sweet potatoes, protein-packed black beans, and aromatic spices, these empanadas are baked to golden perfection for a guilt-free indulgence. Using olive oil for the dough and a light avocado oil spray, this recipe skips traditional frying, ensuring a lighter, heart-healthy alternative that doesn’t compromise on flavor. Fresh cilantro, green onions, and a hint of citrus bring brightness to every bite, making these empanadas perfect for a satisfying lunch, dinner, or party appetizer. Easy to prepare and packed with fiber, these baked empanadas are a must-try for anyone seeking a nutritious spin on a beloved Latin-inspired dish.

Nutriscore Rating: 79/100

Prep Time:30 mins

Cook Time:30 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups whole wheat flour
• 3 tablespoons olive oil
• 0.5 cup cold water
• 0.5 teaspoon salt
• 1 large sweet potato
• 1 medium red bell pepper
• 2 cloves garlic
• 1 cup black beans
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 2 stalks green onions
• 0.25 cup cilantro
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon lemon juice
• 1 as needed avocado oil spray

Directions

Step 1

To prepare the dough, in a large bowl, mix together the whole wheat flour and salt.

Step 2

Add the olive oil and mix it into the flour using a fork until the mixture resembles coarse crumbs.

Step 3

Gradually add the cold water, a tablespoon at a time, mixing until the dough comes together.

Step 4

Knead the dough on a lightly floured surface for about 5 minutes until smooth and elastic.

Step 5

Cover with a damp cloth and let it rest for 15 minutes.

Step 6

For the filling, peel and dice the sweet potato into small cubes.

Step 7

In a saucepan, bring a small amount of water to a boil, add the diced sweet potato, and boil for 5-7 minutes until tender. Drain and set aside.

Step 8

Dice the red bell pepper and mince the garlic cloves.

Step 9

In a skillet over medium heat, add 1 tablespoon of olive oil. Sauté the red bell pepper and garlic for 3 minutes until softened.

Step 10

Add the black beans, ground cumin, chili powder, cooked sweet potatoes, and low-sodium soy sauce to the skillet. Cook for another 5 minutes, stirring occasionally.

Step 11

Chop the green onions and cilantro, and stir them into the mixture along with the lemon juice. Remove from heat and let cool slightly.

Step 12

Preheat oven to 400°F (200°C).

Step 13

Divide the dough into 12 equal parts and roll each piece into a ball, then roll each ball into a 6-inch circle on a lightly floured surface.

Step 14

Place about 2 tablespoons of filling onto one half of each dough circle, fold the dough over the filling to form a half-moon shape, and seal the edges by pressing with a fork.

Step 15

Lightly spray the top of each empanada with avocado oil.

Step 16

Place the empanadas onto a baking sheet lined with parchment paper and bake in the preheated oven for 25-30 minutes until golden brown.

Step 17

Let the empanadas cool for a few minutes before serving.

Nutrition Facts

Serving size	963.8 grams (963.8g)

Amount per serving	% Daily Value*
Calories	1644

Total Fat 57.60g	74%
Saturated Fat 9.60g	48%
Polyunsaturated Fat 6.30g
Cholesterol 5mg	2%
Sodium 2664mg	116%
Total Carbohydrate 247.40g	90%
Dietary Fiber 48.30g	173%
Total Sugars 17.90g
Protein 49.00g	98%

Vitamin D 0IU	0%
Calcium 284mg	22%
Iron 17mg	93%
Potassium 1802mg	38%

*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: 30.4%

Protein: 11.5%

Carbs: 58.1%