Crispy Veggie Empanadas: A Healthy and Quick Dinner Recipe
If you’re searching for a healthy dinner option that’s both satisfying and delicious, look no further than these Crispy Veggie Empanadas. Perfectly golden and packed with a flavorful vegetable filling, this recipe is an excellent choice for a quick, wholesome dinner. Pair them with a fresh side salad or a creamy dip for a complete meal that will wow your taste buds.
Let’s dive into this simple yet scrumptious dinner recipe that combines crispy pastry and a healthy veggie-packed filling!
Why You’ll Love This Recipe
- Healthy Ingredients: Packed with nutrient-rich vegetables and baked (or lightly fried) to perfection, these empanadas are a guilt-free indulgence.
- Quick and Easy: With a few basic ingredients and steps, you can whip up this recipe in under an hour.
- Versatile: Customize the filling to suit your taste or dietary needs—make it vegan, vegetarian, or even add protein.
- Perfect for Dinner: These crispy veggie empanadas are filling, flavorful, and pair beautifully with side dishes.
Ingredients for Crispy Veggie Empanadas
For the Dough:
- 2 cups all-purpose flour (or whole wheat for a healthier twist)
- 1/2 teaspoon salt
- 1/2 cup cold unsalted butter (cubed) or plant-based butter for vegan option
- 1/4 cup cold water (adjust as needed)
For the Veggie Filling:
- 1/2 cup carrots, finely diced
- 1/2 cup green peas
- 1/4 cup sweet corn kernels
- 1 small onion, finely chopped
- 1 garlic clove, minced
- 1/4 teaspoon cumin powder
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 1 tablespoon olive oil
For Assembly:
- 1 egg, beaten (for egg wash) or plant-based milk for vegan option
- Optional: Chili flakes, fresh cilantro, or grated cheese for extra flavor
Step-by-Step Instructions to Make Crispy Veggie Empanadas
1. Prepare the Dough
- In a large mixing bowl, combine the flour and salt.
- Add cold butter cubes and mix using your fingers or a pastry cutter until the mixture resembles coarse crumbs.
- Gradually add cold water, one tablespoon at a time, and knead until the dough comes together.
- Wrap the dough in plastic wrap and chill in the refrigerator for 20-30 minutes.
2. Cook the Veggie Filling
- Heat olive oil in a skillet over medium heat.
- Add the onions and garlic, sautéing until fragrant and translucent.
- Stir in the carrots, peas, and corn, cooking for 5-7 minutes until tender.
- Season with cumin, smoked paprika, salt, and pepper. Mix well and let the filling cool.
3. Roll Out the Dough
- Preheat your oven to 375°F (190°C) or heat oil in a pan if frying.
- Roll the chilled dough on a floured surface to a thin sheet (about 1/8 inch thick).
- Use a round cutter or a glass to cut circles from the dough, about 4-5 inches in diameter.
4. Assemble the Empanadas
- Place a spoonful of the cooled veggie filling in the center of each dough circle.
- Fold the dough over to form a half-moon shape, pressing the edges together.
- Crimp the edges with a fork for a decorative seal.
5. Bake or Fry
- Baking: Place the empanadas on a parchment-lined baking sheet. Brush with egg wash or plant-based milk for a golden finish. Bake for 20-25 minutes until golden and crisp.
- Frying: Heat oil in a deep pan and fry the empanadas until golden brown on both sides. Drain on a paper towel.
Tips for Perfect Empanadas
- Chill the Dough: Keeping the dough cold ensures flaky, crispy empanadas.
- Seal Properly: Crimp the edges well to prevent the filling from spilling out during cooking.
- Customize the Filling: Add spinach, mushrooms, or even shredded chicken for a twist.
- Make Ahead: Prepare the dough and filling in advance, then assemble and cook when ready.
Health Benefits of Veggie Empanadas
- Fiber-Rich Vegetables: Carrots, peas, and corn provide essential fiber for digestion.
- Healthy Fats: Use olive oil or avocado oil for a nutritious boost.
- Balanced Meal: Pair with a salad for a dinner that’s light yet filling.
Serving Suggestions
- Dip It: Serve with salsa, guacamole, or a creamy yogurt-based dip.
- Side Salad: A fresh green salad with vinaigrette perfectly complements the empanadas.
- Spicy Twist: Add a drizzle of hot sauce or sprinkle chili flakes on top for some heat.
Variations to Try
- Vegan Option: Use vegan butter for the dough and skip the egg wash.
- Cheesy Empanadas: Mix grated mozzarella or cheddar into the filling for a gooey center.
- Protein-Packed: Add black beans, lentils, or tofu for extra protein.
- Gluten-Free: Use a gluten-free flour blend to make the dough suitable for gluten sensitivities.
Frequently Asked Questions
Can I Use Store-Bought Dough?
Yes, pre-made empanada dough or puff pastry works great if you’re short on time.
How Do I Store Leftovers?
Store cooked empanadas in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer for best results.
Can I Freeze Empanadas?
Absolutely! Assemble the empanadas, then freeze them uncooked. Bake or fry straight from the freezer when needed.
Can I Make These Sweet Instead of Savory?
Yes! Swap the veggie filling with sweet options like apple-cinnamon or Nutella-banana.
What’s the Best Way to Reheat Empanadas?
Reheat in a 350°F oven for 8-10 minutes to regain crispiness. Avoid microwaving as it makes them soggy.
Conclusion
These Crispy Veggie Empanadas are a delightful dinner option for anyone seeking a healthy, quick, and flavorful recipe. The combination of a flaky crust and a savory veggie filling is sure to make them a family favorite. Whether you bake them for a lighter meal or fry them for indulgence, these empanadas are bound to steal the show at your dinner table.
Make a batch tonight and enjoy a deliciously satisfying dinner that’s easy to prepare and hard to resist!