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Vegetarian Empanadas

Vegetarian Empanadas photo by Albert Evangelista
Vegetarian Empanadas photo by Albert Evangelista

Ideal for a quick, easy appetizer, Vegetarian Empanadas

have never been easier or more delicious. These simple empanadas are made with lower-fat, lower-calorie wonton wrappers instead of pastry dough. Using wonton wrappers saves over 125 calories per serving and won’t spike blood sugar levels the way pastry dough does.

Fresh vegetables are lightly sauteed with cayenne pepper, fresh cilantro, and a hint of lemon zest. Then, add a dollop to a wonton wrapper and bake for about 15 minutes. This healthier option of cooking in the oven instead of frying also creates less mess in the kitchen – LOVE! A recipe the whole family will love, these empanadas are also perfect for parties. Make ahead and bake just before serving.

Moms – kids really love making these empanadas, too. Make it a family project. The kids will get to learn a few cooking skills, have fun and you get a few helping hands.

Love a boost of protein?

Adding chicken, ground turkey, ground beef or bay shrimp is easy. Just dice up 1/2 cup of your cooked protein of choice and stir into the mix. One more quick tip, if you traditionally like rice in your empanadas, substitute 1/4 cup of cooked quinoa in place of the rice. Quinoa provides extra fiber, it’s a complete protein (great for vegans) and quinoa is lower glycemic, meaning it helps keep blood sugar levels more even.

Nutrition:
Serving size: 1 empanada
Calories: 31
Fat: 1g
Carbohydrates: 7g
Protein: 1g
Sodium: 48mg

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Recipe

Vegetarian Empanadas
Appetizers
Vegetarian Empanadas made simple with wonton wrappers and sauteed vegetables. Add diced chicken, ground beef or bay shrimp for added protein

Ingredients

1 tablespoon extra virgin olive oil
1/2 yellow onion, finely chopped
1 teaspoon cayenne pepper
2 cloves garlic, minced
1 small red bell pepper, finely chopped
1 small zucchini squash, ends trimmed, finely chopped
1 medium yellow squash, ends trimmed, finely chopped
2 roma tomatoes, seeded and diced
1 1/2 tablespoons chopped fresh cilantro leaves
fine zest of 1/2 lemon
1 pinch sea salt
1 pinch black pepper
36 square medium wonton wrappers
1 egg mixed with 2 tablespoons water (optional)

Instructions

Preheat oven to 375*.
Line a baking sheet with parchment paper.
In a large saucepan, heat oil over medium high heat.
Add onion, cayenne, and garlic and saute about 2 minutes.
Add bell pepper, zucchini and yellow squash and saute about 2 minutes.
Add tomatoes, cilantro, lemon zest, salt and pepper and saute about 2 minutes.
Remove from heat and set aside.
To assemble, place 1/4 cup water in a small bowl.
Place 4 wonton wrappers on a flat work surface.
Place a couple of teaspoonfuls of vegetable mixture in the center of each wonton.
Using your finger or the back of a small spoon or a small pastry brush, brush edges of wontons with water.
Fold one side of each wonton wrapper over filling and press the edges together to secure.
Transfer to the prepared baking sheet.
Repeat with remaining wontons and filling.
Brush top of each wonton lightly with egg mixture (if using).
Bake for about 15 minutes in oven or until crisp and golden.
Serve hot.

Serves

36

Preparation Time (hrs/min)

0, 45

Cooking Time (hrs/min)

0, 21

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