nutritional information

Per Empanada:

  • Calories: 143
  • Protein: 5 g
  • Total Fat: 5 g
  • Saturated Fat: 4 g
  • Carbohydrates: 19 g
  • Cholesterol: 1 mg
  • Sodium: 188 mg
  • Fiber: 1 g
  • Sugar: 2 g



Makes 24 empanadas

Argentine empanadas are traditionally made with lard, and then deep-fried. Here, coconut oil makes a more healthful choice.
  • ¼ cup raisins
  • 1 Tbs. coconut oil
  • 1 small onion, finely diced (1 cup)
  • ½ cup finely diced red bell pepper
  • 1 8-oz. pkg. seitan, drained and chopped
  • ¼ cup frozen corn
  • 1 clove garlic, minced (1 tsp.)
  • ½ tsp. dried oregano
  • ¼ tsp. dried thyme
  • 2 Tbs. chopped green olives
  • ¼ cup grated low-fat mozzarella cheese
  • 4 cups flour
  • 1 Tbs. baking powder
  • 1 tsp. salt
  • ½ cup coconut oil, melted
  • ½ cup skim milk

1. To make Filling: Cover raisins with boiling water, and let stand 5 minutes to plump. Drain, and set aside.

2. Heat coconut oil in skillet over medium heat. Add onion and bell pepper; sauté 5 minutes, or until soft. Stir in seitan, corn, garlic, oregano, thyme, and ½ cup water. Simmer 5 minutes, or until most of liquid has evaporated. Stir in olives and reserved raisins. Remove from heat, and cool. Stir in mozzarella.

3. Preheat oven to 400°F, and coat baking sheet with cooking spray.

3. To make Wrappers: Whisk together flour, baking powder, and salt in large bowl. Stir in coconut oil until mixture resembles coarse sand. Place skim milk in measuring cup, and add ½ cup warm water. Stir skim-milk mixture into flour mixture to form soft dough, adding up to ½ cup more water, if necessary, to achieve desired consistency. Transfer dough to well-floured work surface and roll to ⅛-inch thickness. Cut into circles with 4-inch cutter.

4. Brush edges of dough circles with water. Place 1 Tbs. filling in center of each dough circle. Fold into half-moons, and pinch edges to seal closed. Place on prepared baking sheet, and bake 12 to 15 minutes, or until golden brown.

April 2008 p.76

you might also like


I'm an empanada's lover, but since I became vegetarian, I haven't eat any, so I'm quite excited to try this recipe !!! Just one question, I learned a recipe three years ago but I forgot a little : if I want to use wheat flour and flour and corn flour, what's the proportion between both ? Thank you

Nookah - 2014-06-19 17:26:39

Coconut oil is a saturated fat, not healthy! I know it is "trendy" now, but still not a part of a low-fat diet.

Sherry - 2013-04-19 23:57:03

Sorry folks, my version has "Transfer dough to well-floured work surface and roll to ⅛-inch thickness. Cut into circles with 4-inch cutter." Under no. 3 what is the fraction? 1/8? Thanks Luisa

Luisa - 2013-04-19 18:56:37

How is it that you can consider these "low-fat?" The recipe was included in a "low-fat recipe of the week" email, and yet these could only be considered low-fat if, perhaps, each person eats only one (and then they're still pretty high in fat). Not likely! Please consider revising to indicate that these are not low-fat.

Amy - 2013-04-19 17:08:48

LOVE LOVE LOVE these! Family goes nuts for them....even the meat eaters! I make them on weekends and freeze for when we have a weekly craving...pop them in the oven and they are ready to go!

Petallpynx - 2012-12-30 21:56:21

Do you know how I would change the pastry to gluten free?

Linda - 2011-01-25 23:03:06

These are really good! The raisin & green olive & seitan combination is very intersting and yummy. I made these vegan by using Follow Your HEart Mozzarella and rice milk instead of skim.

katna - 2011-03-16 10:47:28