Low Fat Mushroom Empanada

Savor the guilt-free delight of these Low Fat Mushroom Empanadas, a healthier take on a classic comfort food. Featuring a tender, whole wheat-infused crust and a savory filling of button mushrooms, onions, and bell peppers seasoned with cumin and soy sauce, these empanadas offer a satisfying burst of umami in every bite. The addition of non-fat Greek yogurt and fresh parsley brings a creamy, herbaceous twist, all while keeping calories in check. Baked to golden perfection rather than fried, this recipe delivers a crispy exterior without extra oil. Ready in under an hour and perfect for meals, snacks, or party appetizers, these empanadas are a wholesome, flavor-packed treat that’s easy to prepare and sure to impress.

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 12

Ingredients

• 250 grams All-purpose flour
• 50 grams Whole wheat flour
• 1 teaspoon Baking powder
• 0.5 teaspoon Salt
• 2 tablespoons Olive oil
• 120 milliliters Cold water
• 300 grams Button mushrooms
• 1 medium Onion
• 2 units Garlic cloves
• 1 unit Bell pepper
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Cumin
• 1 tablespoon Low-sodium soy sauce
• 60 grams Non-fat plain Greek yogurt
• 2 tablespoons Chopped fresh parsley

Directions

Step 1

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

Step 2

In a large bowl, combine 250 grams of all-purpose flour, 50 grams of whole wheat flour, 1 teaspoon of baking powder, and 0.5 teaspoon of salt.

Step 3

Add 2 tablespoons of olive oil and mix well. Gradually add 120 milliliters of cold water, kneading until a smooth dough forms. Wrap in plastic and refrigerate while preparing the filling.

Step 4

Chop 300 grams of button mushrooms, 1 medium onion, 2 garlic cloves, and 1 bell pepper finely.

Step 5

In a non-stick skillet over medium heat, add chopped onion and garlic, sautéing for about 2 minutes until fragrant.

Step 6

Add the chopped mushrooms and bell pepper to the skillet. Cook for 5-7 minutes until they soften and the moisture from the mushrooms has mostly evaporated.

Step 7

Stir in 0.5 teaspoon of ground black pepper, 0.5 teaspoon of cumin, and 1 tablespoon of low-sodium soy sauce. Cook for an additional 3 minutes.

Step 8

Remove from heat and stir in 60 grams of non-fat plain Greek yogurt and 2 tablespoons of chopped fresh parsley. Mix well and let the filling cool slightly.

Step 9

Roll out the dough to a thickness of about 1/8 inch. Cut into circles using a round cutter about 4 inches in diameter.

Step 10

Place a tablespoon of mushroom filling in the center of each dough circle. Fold over and crimp the edges using a fork to seal the empanadas.

Step 11

Place the empanadas on the prepared baking sheet and brush lightly with water.

Step 12

Bake in the preheated oven for 15-20 minutes, or until golden brown.

Step 13

Remove from the oven and let cool slightly before serving. Enjoy your low-fat mushroom empanadas!

Nutrition Facts

Serving size	(1127.8g)

Amount per serving	% Daily Value*
Calories	1559.7

Total Fat 33.1g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 2.4mg	0%
Sodium 2209.1mg	0%
Total Carbohydrate 268.3g	0%
Dietary Fiber 21.6g	0%
Total Sugars 19.1g
Protein 54.4g	0%

Vitamin D 0IU	0%
Calcium 245.1mg	0%
Iron 18.5mg	0%
Potassium 2131.5mg	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: 18.8%

Protein: 13.7%

Carbs: 67.6%