High Protein Mushroom Empanada
Discover the perfect balance of wholesome ingredients and savory flavors with these High Protein Mushroom Empanadas. Packed with a hearty filling of baby bella mushrooms, protein-rich lentils, and aromatic spices like cumin and smoked paprika, these empanadas are nestled in a tender whole wheat crust for a nutritious twist on a classic favorite. This plant-based recipe is not only full of flavor but also quick to prepare, with just 45 minutes of prep time and a golden, flaky finish fresh from the oven. Whether you’re looking for a grab-and-go protein snack, a satisfying vegetarian meal, or a party-friendly appetizer, these mushroom empanadas are a delicious choice that everyone will love. Plus, they can be served warm or at room temperature, making them as versatile as they are delightful!
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Ingredients
- 250 grams whole wheat flour
- 60 ml olive oil
- 120 ml lukewarm water
- 5 grams salt
- 300 grams baby bella mushrooms
- 150 grams cooked lentils
- 1 medium onion
- 2 units garlic cloves
- 15 ml soy sauce
- 5 grams ground cumin
- 5 grams smoked paprika
- 2 grams black pepper
- 30 ml milk for brushing (optional)
Directions
Step 1
In a large mixing bowl, combine the whole wheat flour and salt. Gradually add 45 ml of olive oil, mixing with your fingers until the mixture resembles breadcrumbs.
Step 2
Slowly add lukewarm water and mix until a soft dough forms. Knead the dough on a floured surface for about 5 minutes until smooth and elastic. Cover and let it rest while preparing the filling.
Step 3
Chop the mushrooms finely. Dice the onion and mince the garlic cloves.
Step 4
Heat the remaining olive oil in a skillet over medium heat. Add the onions and garlic, cooking until fragrant and translucent, about 3 minutes.
Step 5
Add the mushrooms and sauté until they release their moisture and become golden, about 8 minutes.
Step 6
Stir in the cooked lentils, soy sauce, ground cumin, smoked paprika, and black pepper. Cook for another 3 minutes, ensuring everything is well combined. Remove from heat and let it cool slightly.
Step 7
Preheat your oven to 190°C (375°F).
Step 8
Divide the dough into 12 equal portions. Roll each portion into a ball, then flatten it into a disk about 12 cm in diameter.
Step 9
Place approximately 2 tablespoons of the mushroom and lentil filling onto one half of each disk, leaving room around the edges.
Step 10
Fold the dough over the filling to form a half-moon shape. Seal the edges by pressing with a fork or pinching and folding to create a crimped edge.
Step 11
Arrange the empanadas on a baking sheet lined with parchment paper. Brush the tops with milk or a substitute for a golden finish, if desired.
Step 12
Bake in the preheated oven for 20-25 minutes or until golden brown and crispy.
Step 13
Allow the empanadas to cool slightly before serving. Enjoy them warm or at room temperature as a high protein snack or meal.
Nutrition Facts
| Serving size | (1098.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1736.8 |
| Total Fat 65.7g | 0% |
| Saturated Fat 10.5g | 0% |
| Polyunsaturated Fat 5.4g | |
| Cholesterol 2.5mg | 0% |
| Sodium 2616.2mg | 0% |
| Total Carbohydrate 247.1g | 0% |
| Dietary Fiber 50.5g | 0% |
| Total Sugars 19.3g | |
| Protein 61.1g | 0% |
| Vitamin D 33.7IU | 0% |
| Calcium 276.8mg | 0% |
| Iron 22.1mg | 0% |
| Potassium 3515.7mg | 0% |
Source of Calories