Moderate nutritional value
Argentine baked pastries filled with beef, onion, egg and olives.
Argentine empanadas are rounds of dough made with flour and lard, filled with ground beef, onion, paprika and cumin plus chopped hard-boiled egg and olives, then sealed with a braided edge and baked. Two empanadas (about 170 g) have around 435 kcal, 19 g protein and 22 g fat, with most of the carbohydrate from refined flour. Baked empanadas carry less fat than fried ones; serve them with a green salad.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 11g | 19.6% |
| Fat | 13g | 18.6% |
| Carbs | 22g | 7.3% |
| Simple Sugars | 7.7g | Estimate |
| Complex Carbs | 12.7g | Estimate |
| Fiber | 1.6g | 6.4% |
| Water | 51g | 2.0% |
| Calories | 257 | 11.4% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.52 | g | 22.6% |
| Monounsaturated | 5.49 | g | 22.0% |
| Polyunsaturated | 1.59 | g | 12.2% |
| Omega-3 | 0.477 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 5 | mg | 0.6% |
| Omega-6 | 1.113 | g | Estimate |
| Trans | 0.3 | g | 15.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.73 | mg |
| Vitamin E | 0.65 | mg |
| Selenium | 18.1 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 38.1 | mcg | 4.2% |
| vitamin B1 | 0.055 | mg | 4.6% |
| vitamin B2 | 0.132 | mg | 10.2% |
| vitamin B3 | 1.78 | mg | 11.1% |
| vitamin B6 | 0.153 | mg | 9.0% |
| vitamin B9 | 17.2 | mcg | 4.3% |
| vitamin B12 | 0.775 | mcg | 32.3% |
| vitamin C | 1.73 | mg | 1.9% |
| vitamin D | 0.421 (17 IU) | mcg | 2.8% |
| vitamin E | 0.649 | mg | 4.3% |
| vitamin K | 12.2 | mcg | 10.2% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 30.1 | mg | 3.0% |
| iron | 1.62 | mg | 9.0% |
| magnesium | 19 | mg | 4.8% |
| phosphorus | 122 | mg | 17.4% |
| potassium | 218 | mg | 8.4% |
| sodium | 437 | mg | 19.0% |
| zinc | 1.99 | mg | 18.1% |
| copper | 0.087 | mg | 9.7% |
| manganese | 0.238 | mg | 10.3% |
| selenium | 18.1 | mcg | 32.9% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 309 | mg | 44.1% | 147% |
| Isoleucine | 466 | mg | 33.3% | 119% |
| Leucine | 825 | mg | 30.2% | 103% |
| Lysine | 719 | mg | 34.2% | 114% |
| Methionine | 420 | mg | 40.0% | 139% |
| Phenylalanine | 820 | mg | 46.9% | 153% |
| Threonine | 402 | mg | 38.3% | 123% |
| Tryptophan | 88 | mg | 31.4% | 102% |
| Valine | 528 | mg | 29.0% | 101% |
Values per 100 g
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Mix the flour with 1/2 tsp salt, add the melted lard and warm water and knead for 5 minutes into a smooth dough; cover and rest for 30 minutes.
Heat the oil in a large pan and cook the onions over medium heat for 8-10 minutes until soft, then add the beef and cook for 6-8 minutes, breaking it up, until browned.
Stir in the green onions, paprika, cumin, pepper flakes and the remaining salt, cook for 2 minutes, then spread the filling on a tray to cool completely.
Heat the oven to 200C. Roll the dough out 2-3 mm thick and cut 12 rounds of about 13 cm, rerolling the scraps.
Mix the chopped eggs and olives into the cold filling and place about 55 g of filling in the center of each round.
Brush the edges with water, fold into half-moons and press to seal, then twist the edge into a braided rim or crimp it with a fork.
Place on a lined baking tray, brush with the beaten egg and bake for 18-20 minutes until golden; rest for 5 minutes before serving.