Low Sodium Mushroom Empanada

Delight your taste buds with these Low Sodium Mushroom Empanadas, a heart-healthy twist on a classic comfort food. These flaky, golden pastries are made from a buttery homemade dough infused with a hint of apple cider vinegar for a subtle tang. The savory filling combines tender button mushrooms, caramelized onions, and aromatic fresh thyme, all simmered in unsalted vegetable broth for a rich umami flavor without added sodium. Perfect as an appetizer, snack, or light meal, these empanadas are baked to perfection for a healthier alternative to traditional fried varieties. Serve them warm and pair with a fresh salad or your favorite low-sodium dipping sauce for a crowd-pleasing treat.

Nutriscore Rating: 71/100

Prep Time:45 mins

Cook Time:30 mins

Total Time:75 mins

Servings: 8

Ingredients

• 2 cups all-purpose flour
• 0.5 cup unsalted butter
• 0.25 cup cold water
• 1 tablespoon apple cider vinegar
• 2 tablespoon olive oil
• 2 cups button mushrooms, sliced
• 0.5 cup yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 teaspoon fresh thyme leaves
• 0.5 teaspoon ground black pepper
• 0.5 cup unsalted vegetable broth
• 1 large egg, beaten (for egg wash)

Directions

Step 1

In a large bowl, combine the all-purpose flour with 1/4 teaspoon of ground black pepper. Cut in the unsalted butter using a pastry blender or two knives until the mixture resembles coarse crumbs.

Step 2

Stir in the cold water and apple cider vinegar until the dough comes together. Form into a ball, wrap in plastic wrap, and refrigerate for at least 30 minutes.

Step 3

While the dough chills, heat olive oil in a skillet over medium heat. Add the chopped onions and cook until soft, about 5 minutes.

Step 4

Add the minced garlic and sliced mushrooms to the skillet. Sauté until the mushrooms are golden brown and the liquid has evaporated, about 8-10 minutes.

Step 5

Add the fresh thyme and remaining black pepper. Stir in the unsalted vegetable broth and let it simmer until most of the liquid is absorbed. Remove from heat and let it cool.

Step 6

Preheat oven to 400°F (200°C).

Step 7

On a floured surface, roll out the chilled dough to about 1/8-inch thickness. Cut out circles using a 4-inch cutter.

Step 8

Place 1 to 2 tablespoons of the mushroom filling on one half of each circle. Fold the dough over the filling to create a half-moon shape and press the edges to seal. Use a fork to crimp the edges.

Step 9

Place the empanadas on a baking sheet lined with parchment paper. Brush the tops with beaten egg for a golden finish.

Step 10

Bake in the preheated oven for 20 to 25 minutes or until the empanadas are golden brown.

Step 11

Allow to cool slightly before serving. Enjoy your low sodium mushroom empanadas warm!

Nutrition Facts

Serving size	(933.8g)

Amount per serving	% Daily Value*
Calories	1720.8

Total Fat 84.1g	0%
Saturated Fat 34.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 310mg	0%
Sodium 112.6mg	0%
Total Carbohydrate 204.7g	0%
Dietary Fiber 12.4g	0%
Total Sugars 10.1g
Protein 41.8g	0%

Vitamin D 69IU	0%
Calcium 128.9mg	0%
Iron 14.2mg	0%
Potassium 1428.3mg	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: 43.4%

Protein: 9.6%

Carbs: 47.0%