Have you ever tried an empanada? This delicious savory pastry is a popular snack and meal in many cultures. One empanada (94 g) contains around 220 calories, making it a filling and satisfying option for those watching their calorie intake.

Empanadas are a type of pastry that is filled with a variety of ingredients and then baked or fried. They can range in size from bite-sized to hand-held and are often enjoyed as a quick and convenient meal or snack.

In this article, we'll explore the history of empanadas, the different types of empanadas, and some healthy and vegetarian empanada recipes that you can try at home.

What is an Empanada?

An empanada is a type of pastry that is filled with various ingredients, such as meat, vegetables, cheese, or fruit. The filling is typically seasoned with herbs and spices before being wrapped in pastry dough and then fried or baked. Empanadas are commonly found in South America, Spain, and the Philippines, although their popularity has spread to many other parts of the world. In some cultures, empanadas are eaten as a meal, while in others they are enjoyed as a snack or street food. Empanadas come in many shapes and sizes, and can be filled with sweet or savory ingredients. Some common fillings include beef, chicken, vegetables, cheese, and fruit.

Origins of Empanadas

The history of empanadas can be traced back to medieval Spain, where they were known as “empanar,” which means to wrap or coat in bread. They were originally made with pork, but as the dish spread to other parts of the world, the fillings and recipes evolved. Empanadas were brought to the Americas by Spanish colonizers and soon became a staple food in many South American countries, such as Argentina, Colombia, and Chile. Today, empanadas are enjoyed all over the world and have become an iconic food in many cultures.

Varieties of Empanadas

Empanadas come in a wide variety of flavors and fillings, depending on the culture and region in which they are made. Some common types of empanadas include:

• Beef empanadas, filled with ground beef, onions, and spices
• Chicken empanadas, filled with shredded chicken, peppers, and onions
• Cheese empanadas, filled with a variety of cheeses, such as mozzarella, feta, or ricotta
• Vegetable empanadas, filled with a mixture of vegetables like spinach, corn, or carrots

Common Ingredients in Empanadas

Empanadas are typically made with a variety of ingredients, depending on the filling and recipe. Some common ingredients you might find in empanadas include:

• Meat, such as beef, chicken, or pork
• Cheese, such as mozzarella, feta, or ricotta
• Vegetables, such as onions, peppers, and spinach
• Herbs and spices, such as cumin, paprika, and oregano
• Eggs, which are often used to bind the filling together

Empanadas in Different Cultures

Empanadas are enjoyed in many cultures around the world, and each culture has its own unique take on the pastry. Here are some examples of empanadas from different cultures:

• Argentinian empanadas, which are typically filled with beef, onions, and spices, and are often baked instead of fried
• Colombian empanadas, which are made with cornmeal and filled with beef, potatoes, and spices
• Philippine empanadas, which are made with a sweet pastry dough and filled with meat and/or vegetables
• Chilean empanadas, which are often filled with beef, onions, and raisins, and are traditionally eaten during the country’s Independence Day celebrations

Empanadas vs Other Fried Foods

While empanadas are a delicious and convenient snack, they are often fried, which can be a concern for those watching their calorie intake and overall health. Here are some comparisons between empanadas and other popular fried foods:

• A medium-sized serving of French fries contains around 365 calories, while one empanada contains around 220 calories
• An order of mozzarella sticks (4 pieces) contains around 360 calories, while one cheese empanada contains around 225 calories
• Two fried chicken wings contain around 220 calories, which is the same as a single empanada

Empanadas and Weight Loss

While empanadas can be high in calories due to their fried or pastry-based nature, they can still be a part of a healthy and balanced diet. Here are some tips for incorporating empanadas into your diet while still watching your waistline:

• Opt for baked empanadas instead of fried
• Choose empanadas that are made with lean meats, such as chicken or turkey
• Fill your empanadas with plenty of vegetables, such as peppers, onions, and spinach
• Limit yourself to one or two empanadas per serving

Healthy Empanada Recipes

If you're looking for a healthier take on empanadas, here are some recipes to try at home:

• Baked Chicken Empanadas: These empanadas are made with shredded chicken, peppers, and onions, and are baked instead of fried for a healthier twist.
• Vegetarian Empanadas: These empanadas are made with a mixture of vegetables, including onions, peppers, spinach, and sweet potatoes, for a filling and healthy meal or snack.
• Cheesy Cauliflower Empanadas: These empanadas are filled with a delicious mixture of cauliflower, cheese, and seasonings, and are oven-baked for a healthier alternative to fried empanadas.

Empanadas for Vegetarians

Vegetarians can also enjoy empanadas by using meat substitutes, such as tofu or lentils, or by filling their empanadas with a variety of vegetables. Here are some vegetarian empanada recipes to try:

• Black Bean Empanadas: These empanadas are filled with black beans, corn, and cheese, and baked to perfection.
• Mushroom Empanadas: These empanadas are filled with a mixture of mushrooms, onions, and other vegetables, for a hearty and flavorful meal.
• Spinach and Feta Empanadas: These empanadas are filled with spinach, feta cheese, and other herbs and seasonings, for a healthy and delicious snack or meal.

Empanadas as Party Food

Empanadas are a great food to serve at parties and gatherings, as they are easy to make and serve, and can be customized to suit a variety of tastes and dietary restrictions. Here are some tips for serving empanadas as party food:

• Offer a variety of empanada flavors and fillings, such as beef, chicken, cheese, and vegetable options.
• Provide dipping sauces, such as salsa, guacamole, or sour cream, for guests to enjoy with their empanadas.
• Display your empanadas on a platter or in a decorative basket for a festive and eye-catching presentation.