Looking for a nutritious and delicious snack? Try 1 oz vegetable empanadas! These savory pastries pack a punch of flavor while clocking in at only 61 calories per serving.

Not only are these empanadas low in calories, but they are also packed with wholesome ingredients like fresh vegetables and herbs. They are a great way to get your daily dose of veggies in a tasty and satisfying way.

In this article, we'll explore some tips and tricks for making the perfect batch of vegetable empanadas, as well as their nutritional benefits and storage tips.

Ingredients of Empanadas

To make 1 oz vegetable empanadas, you will need the following ingredients: - 1 cup all-purpose flour - 1/4 tsp salt - 3 tbsp vegetable oil - 3-4 tbsp cold water - 1/2 cup chopped mixed vegetables (e.g. bell peppers, onions, zucchini, corn) - 1/4 cup shredded cheese - 1 tbsp chopped fresh herbs (e.g. cilantro, parsley) - Salt and pepper to taste Mix the flour and salt in a bowl. Add the oil and mix until crumbly. Gradually add the water and knead into a soft dough. In another bowl, mix the chopped vegetables, cheese, herbs, salt, and pepper.

How to Make the Dough

To make the dough for your vegetable empanadas: - In a mixing bowl, combine the flour and salt. - Add the oil and mix until crumbly. - Gradually add the cold water and knead until the dough comes together. - Flatten the dough into a ball, wrap it in plastic wrap, and refrigerate for 15-20 minutes.

How to Make Empanadas Filling

To make the filling for your vegetable empanadas: - In a separate bowl, mix the chopped vegetables, cheese, herbs, salt, and pepper. - Heat a skillet over medium-high heat and add the vegetable mixture. - Cook until the vegetables are soft and slightly browned, about 5-7 minutes.

Shaping and Baking Empanadas

To shape and bake your vegetable empanadas: - Preheat your oven to 375 degrees F. - Remove the dough from the fridge and roll it out on a floured surface until it is about 1/8 inch thick. - Cut the dough into circles using a cookie cutter or the rim of a glass. - Place a spoonful of the vegetable filling in the center of each circle. - Fold the dough over and press the edges together to seal. - Use a fork to crimp the edges. - Place the empanadas on a greased baking sheet and bake for 20-25 minutes or until golden brown.

Variations of Vegetable Empanadas

While the recipe above is a classic version of vegetable empanadas, there are many ways to switch up the flavor and ingredients. Here are some ideas to try: - Swap out the vegetables for your favorite veggies, such as mushrooms or spinach. - Add protein with cooked chicken or ground beef. - Experiment with different herbs and spices, such as cumin, paprika, or oregano. - For a vegan option, omit the cheese and use plant-based oil instead of butter.

Nutritional Value of Vegetable Empanadas

In addition to being low in calories, vegetable empanadas are also a good source of nutrients. - 1 oz vegetable empanadas contain 61 calories, 3 grams of fat, 6 grams of carbohydrates, and 2 grams of protein. - They are rich in fiber, vitamins, and antioxidants from the vegetables and herbs. Of course, the exact nutritional content will vary depending on the specific ingredients used in your recipe.

Benefits of Eating Vegetable Empanadas

There are many benefits to incorporating vegetable empanadas into your diet: - They are a great way to get more vegetables into your diet in a tasty and convenient way. - They are low in calories and high in nutrients, making them a great snack option. - They are easy to make and can be customized to suit your tastes and dietary needs.

Storage Tips for Empanadas

To store your vegetable empanadas: - Allow them to cool to room temperature. - Store them in an airtight container in the fridge for up to 3-4 days. - To reheat, place them on a baking sheet and heat in the oven at 350 degrees F for 5-10 minutes or until warmed through.

Popular Pairings with Empanadas

Vegetable empanadas pair well with a variety of accompaniments. Here are some popular pairings to try: - Salsa, guacamole, or sour cream for dipping. - A side salad or grilled vegetables for a complete meal. - A refreshing beverage, such as iced tea or lemonade.

Empanadas at Different Occasions

Vegetable empanadas are a versatile snack that can be enjoyed at any occasion. Here are some ideas for when to serve them: - A snack or appetizer for a party or gathering. - A portable lunch option for work or school. - A quick and easy dinner on a busy weeknight.