Empanadas

Moderate nutritional value

Argentine baked pastries filled with beef, onion, egg and olives.

Empanadas — photo 1

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.

Macronutrients Distribution

Protein: 11g (23.9%)
Fat: 13g (28.3%)
Carbs: 22g (47.8%)
Fiber: 1.6g

Basic Nutritional Info

NutrientValueDV
Protein11g19.6%
Fat13g18.6%
Carbs22g7.3%
Simple Sugars7.7gEstimate
Complex Carbs12.7gEstimate
Fiber1.6g6.4%
Water51g2.0%
Calories25711.4%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
55

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated4.52g22.6%
Monounsaturated5.49g22.0%
Polyunsaturated1.59g12.2%
Omega-30.477gEstimate
EPA1mg0.1%
DHA5mg0.6%
Omega-61.113gEstimate
Trans0.3g15.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C1.73mg
Vitamin E0.65mg
Selenium18.1mcg

Vitamins

VitaminAmountUnitDV
vitamin A38.1mcg4.2%
vitamin B10.055mg4.6%
vitamin B20.132mg10.2%
vitamin B31.78mg11.1%
vitamin B60.153mg9.0%
vitamin B917.2mcg4.3%
vitamin B120.775mcg32.3%
vitamin C1.73mg1.9%
vitamin D0.421 (17 IU)mcg2.8%
vitamin E0.649mg4.3%
vitamin K12.2mcg10.2%

Minerals

MineralAmountUnitDV
calcium30.1mg3.0%
iron1.62mg9.0%
magnesium19mg4.8%
phosphorus122mg17.4%
potassium218mg8.4%
sodium437mg19.0%
zinc1.99mg18.1%
copper0.087mg9.7%
manganese0.238mg10.3%
selenium18.1mcg32.9%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 309mg44.1%147%
Isoleucine 466mg33.3%119%
Leucine 825mg30.2%103%
Lysine 719mg34.2%114%
Methionine 420mg40.0%139%
Phenylalanine 820mg46.9%153%
Threonine 402mg38.3%123%
Tryptophan 88mg31.4%102%
Valine 528mg29.0%101%

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Values per 100 g

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Allergens

GlutenEggs

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Main Difficulty: Medium Servings: 6 Total: 100 min

Ingredients

  • All-purpose flour 250 g
  • Lard, melted 50 g
  • Warm water 110 ml
  • Salt 1.5 tsp
  • Vegetable oil 2 tsp
  • Onions, finely chopped 2 medium (250 g)
  • Ground beef (85% lean) 350 g
  • Green onions, chopped 4 (50 g)
  • Sweet paprika 1 tbsp
  • Ground cumin 1 tsp
  • Red pepper flakes 1/2 tsp
  • Hard-boiled eggs, chopped 2 (100 g)
  • Green olives, pitted and chopped 30 g
  • Egg, beaten, for glazing 1
Prep
60 min
Cook
40 min

Instructions

  1. 1

    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.

  2. 2

    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.

  3. 3

    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.

  4. 4

    Heat the oven to 200C. Roll the dough out 2-3 mm thick and cut 12 rounds of about 13 cm, rerolling the scraps.

  5. 5

    Mix the chopped eggs and olives into the cold filling and place about 55 g of filling in the center of each round.

  6. 6

    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.

  7. 7

    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.