Baked vegetable empanadas

Argentinian turnovers filled with vegetables and baked rather than fried. Crisp and soft at once, they make a portable lunch or a tasty nibble, much lighter than the fried version.

Preparation: 30 min  |  Cooking: 25 min  |  Servings: 4  |  Difficulty: Medium

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 296 kcal · 7 g protein · 34 g carbohydrate · 14 g fat

Ingredients

• 1 sheet of shortcrust pastry
• 1 pepper
• 1 courgette
• 1 onion
• 100 g of sweetcorn
• 1 egg (for glazing)
• 1 tsp of cumin

Method

1. Fry the finely diced vegetables with the cumin.
2. Cut circles of pastry and fill them.
3. Fold over into turnovers and seal the edges.
4. Brush with egg and bake for 25 minutes at 200 °C.

Nutritional benefits

The vegetable filling provides fibre and vitamins, and baking instead of frying makes these empanadas much lighter. They are sociable and easy to carry, healthier than fried versions, and best served with a salad for balance. The pastry provides the carbohydrate.

Variations and substitutions

• Fill with minced meat (the traditional version).
• Use black beans and cheese.
• Try spinach and feta.
• Use wholemeal pastry for more fibre.

Storage and preparing ahead

Keep for 3 days and reheat in the oven. They can be frozen raw.

💡 Good to know

Seal the edges well (with a fork) so that the filling does not escape during baking.

Read also

Discover more vegetarian recipes · healthy & balanced recipes.

The foods in this recipe: pastry · pepper · courgette · onion · sweetcorn.

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