Empanadas

🌮 Ingredients

Dough:

• 2 cups all-purpose flour
• ½ teaspoon salt
• 1 tablespoon sugar
• ½ cup unsalted butter, cold and cubed
• ½ cup cold milk

Filling:

• 1 lb ground beef
• 2 cloves garlic, minced
• ½ red bell pepper, finely chopped
• ½ green bell pepper, finely chopped
• 1 small onion, finely chopped
• 2 tablespoons olive oil
• 2 teaspoons ground cumin
• 1 teaspoon paprika
• ½ teaspoon dried oregano
• ¼ teaspoon cayenne pepper (optional)
• ¼ cup pitted green olives, chopped
• Salt and pepper to taste

👨‍🍳 Directions

1. 1
   Make the dough: Combine flour, sugar, and salt. Cut in cold butter until crumbly. Gradually add cold milk and mix until dough comes together. Form into a ball, wrap, and refrigerate for at least 30 minutes.
2. 2
   Make the filling: Heat olive oil in a skillet over medium heat. Sauté onion and garlic until translucent. Add ground beef and cook until browned, breaking it apart.
3. 3
   Stir in bell peppers, cumin, paprika, oregano, cayenne, salt, and pepper. Cook 3–4 minutes until vegetables are tender. Remove from heat and stir in olives. Let cool.
4. 4
   Preheat oven to 375°F. Roll out chilled dough to ⅛-inch thickness on a floured surface. Cut circles about 5–6 inches in diameter.
5. 5
   Place a spoonful of filling in the center of each circle. Fold dough over into a half-moon shape. Press edges together and crimp with a fork to seal.
6. 6
   Brush tops with beaten egg for a golden finish. Bake 20–25 minutes until golden brown and crispy. Cool slightly before serving!

🌿 Health Benefits

Empanadas can be made healthier by using lean proteins like chicken or beans and loading them with vegetables. Baking instead of frying significantly reduces fat content. When made with balanced ingredients and portion control, empanadas are a flavorful and nutritious addition to a well-rounded diet.

📚 History

The word “empanada” comes from the Spanish verb “empanar,” meaning “to coat with bread.” In medieval Spain and Portugal, cooks prepared large pies filled with meats and vegetables as a way to preserve and transport food. Spanish and Portuguese colonizers brought empanadas to the Americas, where each region developed its own unique variations. Argentina is known for beef empanadas with olives, Chile adds raisins, and Colombia uses corn-based dough. Today empanadas are celebrated worldwide as a beloved symbol of Latin American cuisine.

❓ Quiz