Vegetarian Empanadas

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3 cup all-purpose flour
1/2 tsp salt
1 cup cold unsalted butter, cubed
1 egg
3 tbsp olive oil
1 cup diced, sweet potato
2 garlic cloves, minced
1 onion, diced
1 jalapeno pepper, diced
1 cup canned chickpeas, drained and rinsed
1 cup canned lentils, drained and rinsed
1 tsp cumin
1 tsp chili powder
1/2 tsp dried oregano
1/2 tsp salt and pepper
2 cup chopped kale
2 tbsp tomato paste
1/2 cup sodium-reduced vegetable broth
3 tbsp lime juice
1/4 cup parmesan cheese, grated
2 egg hard boiled and chopped
1 egg beaten
Chimichurri Sauce
1 cup finely chopped, parsley
1/2 cup finely chopped, cilantro
2 garlic cloves, minced
1 jalapeno pepper, seeded and diced
1/3 cup olive oil
2 tbsp lime juice
2 tsp red wine vinegar
1/2 tsp salt and pepper
Nutritional Facts
Amount Per Serving
330 Calories
21 g
Saturated Fat
9 g
Trans Fat
0.5 g
340 mg
2 g
8 g
4 g
28 g



  1. In large bowl, stir together flour and salt. Cut in butter with pastry blender or fingertips until mixture resembles coarse meal. Whisk egg with 2 tbsp (30 mL) water; stir into flour mixture, adding a bit more water if necessary, until dough comes together.

  2. Form dough into ball; flatten into disk. Wrap in plastic wrap and refrigerate for 45 minutes.

Empanada Filling

  1. Heat oil in large skillet set over medium heat; cook sweet potato, onion, garlic and jalapeño until slightly softened. Stir in chickpeas, lentils, cumin, chili powder, oregano, salt and pepper; cook for 3 to 5 minutes or until well coated and fragrant. Stir in kale; cook for 1 minute. Stir in tomato paste; cook for 1 minute.

  2. Stir in broth and lime juice; cook for 5 to 8 minutes or until sweet potatoes are tender and most of the liquid has evaporated. Let cool completely. Mash lightly with fork. Stir in Parmesan; fold in chopped eggs.

  3. Preheat oven to 425˚F (220°C). Beat egg with 1 tbsp water; set aside. On lightly floured surface, roll out dough into 1/8-inch (3 mm) thickness. Using 5-inch (12 cm) round cutter, cut dough into 16 rounds, rerolling scraps as needed.

  4. Brush edges of each round with some of the egg wash. Spoon 2 tbsp (30 mL) filling onto each round, leaving border at edges. Fold dough over to enclose filling and seal edges with fork. Place on parchment paper–lined baking sheet; brush tops of empanadas with remaining egg wash.

  5. Using fork, prick tops to create steam vents. Bake for 18 to 20 minutes or until empanadas are golden brown. Let cool slightly.

Chimichurri Sauce

  1. Stir together parsley, cilantro, garlic, olive oil, jalapeño, lime juice, red wine vinegar, salt, pepper and oregano. Serve with empanadas.

Tip: Also delicious served with guacamole, salsa and sour cream.