Low Sodium Spinach Empanada

Delight in the wholesome flavors of these Low Sodium Spinach Empanadas, a heart-healthy twist on a classic favorite! Featuring a buttery, flaky homemade crust and a rich, savory filling of sautéed spinach, garlic, onions, and creamy low-sodium ricotta cheese, these empanadas are as nutritious as they are delicious. Lightly seasoned with ground black pepper and a hint of nutmeg for added depth, this recipe keeps the sodium low without sacrificing taste. Perfect for meal prep, appetizers, or a light dinner, these empanadas are baked to golden perfection, making them a healthier alternative to traditional fried options. With simple ingredients and a 50-minute total prep and cook time, this recipe offers a satisfying and guilt-free indulgence that everyone will enjoy!

Nutriscore Rating: 59/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 8

Ingredients

• 2 cups All-purpose flour
• 0.5 cup Unsalted butter (cold, cubed)
• 0.25 cup Cold water
• 1 tablespoon Apple cider vinegar
• 2 tablespoons Olive oil
• 4 cups Fresh spinach leaves
• 2 cloves Garlic, minced
• 0.5 cup Onion, finely diced
• 0.5 teaspoon Ground black pepper
• 0.25 teaspoon Nutmeg (optional, for flavor)
• 0.5 cup Low-sodium ricotta cheese
• 1 large Egg (for egg wash, optional)
• 1 tablespoon Water (to mix with egg for wash)

Directions

Step 1

In a large mixing bowl, combine the all-purpose flour and cold, cubed unsalted butter. Use a pastry cutter or your fingers to work the butter into the flour until the mixture resembles coarse crumbs.

Step 2

In a small bowl, whisk together the cold water and apple cider vinegar. Gradually add this to the flour mixture, stirring until a dough forms. Be careful not to overwork the dough.

Step 3

Shape the dough into a disc, wrap it in plastic wrap, and refrigerate for at least 20 minutes while preparing the filling.

Step 4

In a skillet, heat the olive oil over medium heat. Add the minced garlic and diced onion, sautéing until fragrant and translucent, about 3-4 minutes.

Step 5

Add the fresh spinach leaves to the skillet and cook until wilted, stirring occasionally, about 2-3 minutes. Season with ground black pepper and nutmeg, if using.

Step 6

Remove the spinach mixture from the heat and transfer it to a bowl. Allow it to cool for a few minutes before stirring in the low-sodium ricotta cheese. Mix until well combined.

Step 7

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

Step 8

Roll out the chilled dough on a floured surface to about 1/8-inch thickness. Use a circular cutter (about 5-6 inches in diameter) to cut out rounds.

Step 9

Place a spoonful of the spinach-ricotta filling in the center of each dough circle. Fold the dough over the filling to create a half-moon shape and press the edges together. Crimp the edges with a fork to seal.

Step 10

If desired, make an egg wash by beating the egg with 1 tablespoon of water. Brush the egg wash over the empanadas to give them a golden and shiny finish.

Step 11

Transfer the empanadas to the prepared baking sheet. Bake in the preheated oven for 18-20 minutes, or until the crust is golden brown.

Step 12

Remove from the oven and allow the empanadas to cool for a few minutes before serving. Enjoy these low-sodium spinach empanadas warm!

Nutrition Facts

Serving size	(807.4g)

Amount per serving	% Daily Value*
Calories	2319.7

Total Fat 146.2g	0%
Saturated Fat 76.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 502.9mg	0%
Sodium 222.1mg	0%
Total Carbohydrate 200.4g	0%
Dietary Fiber 10.2g	0%
Total Sugars 7.1g
Protein 52.3g	0%

Vitamin D 40IU	0%
Calcium 486.6mg	0%
Iron 15.6mg	0%
Potassium 1073.8mg	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: 56.6%

Protein: 9.0%

Carbs: 34.5%