Vegetarian Empanadas

Empanadas, or hand pies, are widely eaten in South America and can be filled with sweet, savory, or sweet and sour fillings.


Whole wheat pastry flour 4 Cup (64 tbs)
Flax meal 2 Tablespoon
Baking powder 2 Teaspoon
Sea salt To Taste
Non hydrogenated spread 4 Teaspoon
Warm water/Hot water 1 1⁄2 Cup (24 tbs)
Safflower oil 2 Tablespoon
Ripe plantain 1 , peeled and cut into bite
Yellow onion 3⁄4 Cup (12 tbs) , minced
Garlic 3 Clove (15 gm) , minced
Black beans 15 Ounce , rinsed and drained
Cilantro 1⁄2 Cup (8 tbs) , chopped
Cumin 3⁄4 Teaspoon
Cayenne pepper 1⁄4 Teaspoon
Salt To Taste
Lime juice 1⁄2 Teaspoon


For the dough:

Mix the dry ingredients. Add the spread and, using your hands or a pastry cutter, mix together. Add the water until it forms a dough. Knead until it is smooth. Cover with plastic wrap and refrigerate for 1 hour or overnight.

For the Black Bean and Plantain Filling:

In 1 tablespoon of oil, cook the plantain for 4-5 minutes, or until slightly browned and soft. Removed from the pan, add the other tablespoon of oil and cook the onion and garlic until soft. Add the beans, cilantro, spices and lime juice. Cook for 1-2 minutes. Turn off heat. Mash the bean mixture. Add the plantains. Set aside to cool.

For the Spinach and Tofu filling:

Steam the spinach in the water it was washed in for 1-2 minutes. Press all of the water out of it and chop. In an iron skillet over medium high heat, cook the onion and garlic in the oil until onion is soft. Add the tofu and cook for 2-3 minutes. Add the paprika if you choose. Add the olives, parsley, oregano and salt to taste. If the mixture is dry, add a teaspoon or two of water. Mix in the spinach and set aside.

To Assemble the Empanadas:

Knead the dough for a couple of minutes. Separate into 10 small golf-ball sized pieces. Using a little flour so it doesn’t stick, flatten the dough with the palm of your hand. Using a rolling pin or a clean bottle, roll out to 1/4 inch thick circles (about 7 inches in diameter). Spoon 1/3 cup of filling on top sprinkle 1-2 T of soy cheese on the spinach and tofu empanada. Wet the edges with water, fold over, and crimp the edges. You can also use a fork to close the edges.

To Bake:

Place on a baking sheet and bake at 375 degrees for 5 minutes and then lower heat to 350 for an additional 20 minutes.

Recipe Summary

Difficulty Level: Medium
Cook Time: 25 Minutes
Ready In: 25 Minutes

Nutrition Facts

Serving size Complete recipe

Calories 3033Calories from Fat 389

 % Daily Value*

Total Fat 46 g71.4%

Saturated Fat 5.34 g26.7%

Trans Fat 0 g


Sodium 1559.6 mg64.98%

Total Carbohydrates 535 g178.4%

Dietary Fiber 113.54 g454%

Sugars 24.7 g

Protein 131 g263%

Vitamin A 12% Vitamin C 31.1%

Calcium 158% Iron 208.3%

*Based on a 2000 Calorie diet