Heart-Healthy Classic Beef Empanadas

Savor the delicious comfort of a timeless favorite with a healthy twist—Heart-Healthy Classic Beef Empanadas! These golden-baked pockets of goodness feature a flavorful filling of lean ground beef, hearty brown rice, and aromatic spices like cumin, coriander, and paprika, all wrapped in a tender whole wheat pastry. Made with olive oil, low-sodium beef broth, and whole wheat pastry flour, this recipe swaps traditional ingredients for heart-friendly alternatives without sacrificing flavor. Perfect for busy weeknights or an impressive party appetizer, these empanadas pair wholesome nutrition with satisfying taste. Enjoy them fresh out of the oven, dipped in your favorite salsa, or alongside a crisp green salad for a balanced meal. Ready in just over an hour, these healthier empanadas are a must-try for anyone looking to indulge guilt-free. Keywords: heart-healthy beef empanadas, whole wheat pastry, lean beef recipe, nutritious empanadas.

Nutriscore Rating: 70/100

Prep Time:40 mins

Cook Time:25 mins

Total Time:65 mins

Servings: 8

Ingredients

• 1 pound lean ground beef (90% lean or higher)
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 1 red bell pepper, finely chopped
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 cup cooked brown rice
• 0.25 cup fresh cilantro, chopped
• 0.5 cup low-sodium beef broth
• 2 cups firmly packed whole wheat pastry flour
• 0.5 teaspoon baking powder
• 0.5 teaspoon salt
• 6 tablespoons unsalted butter, cubed and chilled
• 0.5 cup cold water
• 1 egg, beaten (for egg wash)

Directions

Step 1

Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 2

In a large skillet, heat olive oil over medium heat. Add onion and red bell pepper, sauté until soft, about 5 minutes.

Step 3

Add garlic, cumin, coriander, and paprika, stirring for another minute until fragrant.

Step 4

Increase heat to medium-high and add lean ground beef. Cook, breaking apart with a spatula, until browned, about 5-7 minutes.

Step 5

Stir in the brown rice, cilantro, and beef broth. Reduce heat to low and simmer for 5 minutes until liquid is absorbed. Remove from heat and let cool.

Step 6

To prepare the pastry, combine whole wheat pastry flour, baking powder, and salt in a large bowl.

Step 7

Add chilled butter cubes, mixing with your fingers until the mixture resembles coarse crumbs.

Step 8

Gradually add cold water, mixing until the dough forms. Knead the dough lightly, wrap in cling film, and refrigerate for 15 minutes.

Step 9

Roll out the dough to 1/8-inch thickness on a lightly floured surface. Cut into 6-inch circles using a cutter or a bowl as a guide.

Step 10

Place about 2-3 tablespoons of the beef mixture in the center of each circle.

Step 11

Fold the dough over the filling to form a half-moon shape. Crimp the edges with a fork to seal.

Step 12

Transfer the empanadas to the prepared baking sheet. Brush the tops with beaten egg.

Step 13

Bake in the preheated oven for 20-25 minutes or until golden brown.

Step 14

Allow the empanadas to cool on a wire rack for a few minutes before serving.

Nutrition Facts

Serving size	(1593.7g)

Amount per serving	% Daily Value*
Calories	3287.7

Total Fat 178.9g	0%
Saturated Fat 78.4g	0%
Polyunsaturated Fat 3.4g
Cholesterol 712.2mg	0%
Sodium 2328.8mg	0%
Total Carbohydrate 258.1g	0%
Dietary Fiber 40.3g	0%
Total Sugars 11.4g
Protein 169.6g	0%

Vitamin D 83IU	0%
Calcium 343.8mg	0%
Iron 26.2mg	0%
Potassium 3332.3mg	0%

*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: 48.5%

Protein: 20.4%

Carbs: 31.1%