High Protein Empanada de Carne

Packed with flavor and nutrition, these High Protein Empanadas de Carne are a wholesome twist on a classic favorite. Made with a hearty whole wheat dough and stuffed with a flavorful filling of lean ground beef, black beans, and aromatic spices like cumin and paprika, these empanadas are a perfect balance of indulgence and health. The addition of fresh cilantro and a hint of sweetness from a touch of sugar elevate the savory filling, while the golden, flaky crust gets its shine from a light egg wash. Whether you’re meal prepping for the week or serving up a crowd-pleasing appetizer, these nutritious empanadas are easy to make and packed with protein to keep you satisfied. Enjoy them fresh out of the oven or as a portable snack on the go!

Nutriscore Rating: 69/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 12

Ingredients

• 3 cups whole wheat flour
• 1 large egg
• 1 cup unsalted butter
• 0.5 cup cold water
• 2 tablespoons olive oil
• 1 pound ground beef
• 1 cup black beans
• 1 medium, chopped onion
• 1 medium, chopped red bell pepper
• 3 minced garlic cloves
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup, chopped fresh cilantro
• 1 teaspoon sugar
• 1 large, beaten for egg wash egg

Directions

Step 1

Begin by preparing the dough: In a large bowl, mix the whole wheat flour and a pinch of salt together.

Step 2

Cut the unsalted butter into small cubes and rub it into the flour using your fingertips until the mixture resembles coarse breadcrumbs.

Step 3

Add the large egg and cold water to the flour mixture, gradually bringing it together into a smooth dough. Wrap the dough in plastic wrap and refrigerate for at least 30 minutes.

Step 4

For the filling, heat olive oil in a large pan over medium heat. Add chopped onion and red bell pepper. Sauté until soft, about 5 minutes.

Step 5

Add minced garlic and cook for an additional minute until fragrant.

Step 6

Increase heat to medium-high and add ground beef. Cook, breaking it up with a spatula, until browned, about 6-8 minutes.

Step 7

Stir in black beans, cumin, paprika, salt, black pepper, and sugar. Cook, stirring occasionally, for 3-5 minutes.

Step 8

Remove from heat and stir in chopped cilantro. Allow the filling to cool slightly.

Step 9

Preheat your oven to 375°F (190°C).

Step 10

Take the dough out of the refrigerator and roll it out on a floured surface to about 1/8 inch thick.

Step 11

Cut out circles using a round cutter or a small bowl, approximately 5 inches in diameter.

Step 12

Place a heaping tablespoon of the beef and bean filling in the center of each dough circle.

Step 13

Fold each circle in half, pressing the edges together to seal. Crimp with a fork to ensure a tight seal.

Step 14

Arrange the empanadas on a baking sheet lined with parchment paper.

Step 15

Brush the tops of the empanadas with the beaten egg to create a glossy finish.

Step 16

Bake for 20-25 minutes or until golden brown.

Step 17

Allow to cool slightly before serving.

Nutrition Facts

Serving size	(1667.0g)

Amount per serving	% Daily Value*
Calories	3798.5

Total Fat 229.4g	0%
Saturated Fat 98.0g	0%
Polyunsaturated Fat 6.6g
Cholesterol 988.1mg	0%
Sodium 3505.7mg	0%
Total Carbohydrate 321.6g	0%
Dietary Fiber 60.1g	0%
Total Sugars 19.2g
Protein 153.0g	0%

Vitamin D 107.5IU	0%
Calcium 418.7mg	0%
Iron 29.0mg	0%
Potassium 3371.3mg	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: 52.1%

Protein: 15.4%

Carbs: 32.5%