Baked Vegetable Empanadas



Prep Time

20 minutes

Cook Time

20 minutes


Calories 334, Carbs 45 grams, Fat 14 grams, Protein 13 grams



Ingredients for the crust:

  • 2 ⅔ cups whole grain pastry flour
  • 2 cups all-purpose flour
  • 1 teaspoon kosher salt
  • 1/2 cup 1% low-fat milk, cold
  • 2/3 cup olive oil, plus more for brushing
  • 3/4 cup water, more or less as needed

Ingredients for the filling:

  • 2 tablespoons olive oil
  • 1 pound cremini mushrooms, roughly chopped
  • 1 small yellow onion, finely diced
  • 1 bell pepper (any color), finely diced
  • 3 garlic cloves, minced
  • 1 – 15 ounce can low sodium black beans, drained
  • 1 ½ teaspoons ground cumin
  • 1 ½ teaspoons smoked paprika
  • 1/2 – 1 teaspoon cayenne pepper
  • 1 lime, zest and juice
  • kosher salt, to taste
  • freshly ground black pepper, to taste
  • 1 egg, whisked thoroughly

Ingredients for the Avocado Salsa:

  • 1 avocado
  • 1/4 cup water
  • 1 lime, zest and juice
  • 4-5 sprigs cilantro
  • 1 garlic clove
  • kosher salt, to taste



  1. Shape the dough into a disc, wrap in cling film and refrigerate while you make the filling.
  2. To make the filling: Place a large skillet on medium high heat. Pour in the olive oil and, once it is hot and shimmering, add the mushrooms. Cook, stirring occasionally, until the mushrooms have browned and the moisture has evaporated. Stir in the onion and bell pepper and sauté until the onions turn translucent. Add the garlic and cook until aromatic, about 30 seconds.
  3. Stir in the black beans, cumin, paprika, cayenne and 2 pinches of kosher salt. Cook for 5 minutes or until the beans are warmed through. Remove from the heat and add the zest and juice of the lime along with a few cracks of black pepper. Taste and adjust seasoning as needed. Transfer to a bowl and place in the refrigerator while you roll out the crust.
  4. To make the empanadas: Preheat the oven to 400°F. Lightly spray a sheet tray with cooking spray.
  5. Lightly flour the countertop and roll the dough out into a large circle-making sure to pick it up and rotate it every couple of rolls to prevent sticking and to keep it in a round shape. Using a paring knife or 6 inch ring mold, punch out circles of dough; you can squeeze the dough back together, roll out again and repeat until all the dough has been cut.
  6. Place about 2 tablespoons worth of filling in the center of each circle. Use a little bit of the whisked egg to dampen the edge of half of the round. Fold the top half over and press down around the filling to seal the edges (you should have a half moon-shaped pastry). Using a fork (lightly dipped in flour if needed), press the tines around the seam to get the signature lines on the edges. Brush the tops with the whisked egg and transfer to the sheet tray.
  7. Bake for 20 minutes or until lightly golden brown.
  8. To make the avocado salsa: Combine the avocado, water, lime zest and juice, cilantro and garlic in the bowl of a food processor or blender. Process on high until smooth, adding a little more water if needed to reach the desired consistency. Taste and season with salt as needed. Serve as a dipping sauce with the empanadas.