Empanadas
Filled with a mash-up of smoky chickpeas and sweet potato, our slimming-friendly take on Empanadas is too tasty to miss! Instead of heavy doughs, we’ve used crunchy filo pastry to keep these beautiful little bites low in calories, with big flavours tucked away inside. We’ve mixed a good pinch of chilli flakes into ours, for a kick of fiery heat, but you can leave this out if you prefer.
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NutritionPer Serving
- Calories41
- Carbs6g
- Protein1.8g
- Fat0.7g
- Saturates0.1g
- Sugars1g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
It’s impossible to resist biting into these crunchy little Empanadas! The yummy pastries are common in Spain, Latin American countries and the Philippines, and they’re traditionally fried or baked until golden and gorgeous.
You can put just about any filling inside an Empanada, but we’ve gone for a veggie-friendly mash-up of chickpeas and sweet potatoes. With smoky paprika and garlic powder in the mix, there’s no shortage of flavour inside our pastry bundles, and we’ve even added in some fiery chilli flakes to really get your taste buds tingling!
The secret to keeping these nice and slimming friendly is using filo pastry, rather than heavy, buttery dough. Once it’s crisped up in the oven you’ll get a lovely crunch from every bite – and it’ll only set you back 41 calories per Empanada!
Perfect for picnics, buffet tables and parties, there’s never a bad time to pop a batch of these in the oven. Better yet, they’re freezer friendly, so you can get them ready in advance, and reheat as and when you need a tasty snack.
What diets are these Empanadas suitable for?
This Empanadas recipe is suitable for vegetarian and dairy-free diets.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!
Do you need any special ingredients to make Empanadas?
You won’t need any special ingredients to make this recipe, although you’ll need a couple of bits of kitchen kit, including a pastry brush and 10cm pastry cutter.
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This set of Cretty-Meet 5 Different Sizes Stainless Steel Round Cookie Cutter includes a 10cm pastry cutter that’s perfect for this recipe.
A pastry brush will come in handy for adding egg wash and glazes when you’re baking. We love this Tala Wooden Pastry Brush from Amazon.
How many calories are in these Empanadas?
This Empanadas are included in our Everyday Light category because they contain just 41 calories per portion. For more delicious dishes all under 400 calories, take a look at other Everyday Light recipes!
This Empanadas recipe is ideal when following any of the larger diet plans such as Weight Watchers or counting calories.
The average woman needs around 2000kcal per day to maintain a healthy body weight, and men typically need slightly more at 2,500kcals, but you may want to reduce these if you are aiming to lose weight. You can find more information on the NHS website.
Step 1
Preheat the oven to 160ºC and spray a baking sheet with low-calorie cooking spray. You may need 2 baking sheets.
Step 2
Pierce the sweet potato a few times with a fork and microwave for around 4-5 minutes, until cooked.
Step 3
Spray a frying pan with low-calorie cooking spray and sauté the spring onions and peppers for 3-4 minutes until beginning to soften.
Step 4
Add the smoked paprika and garlic granules and stir in the tomato puree.
Step 5
Pour in 3 tbsp of water and stir well.
Step 6
When the sweet potato is cool enough to handle, cut it in half and scoop the flesh out into the frying pan.
Step 7
Add the chickpeas to the pan and, using a fork, lightly crush the sweet potato and about half of the chickpeas and mix everything together.
Step 8
Stir in the chopped coriander, chilli flakes and lemon juice.
Step 9
Season with salt and pepper to taste.
Step 10
Unroll the filo pastry and cut out 48 circles with a 10cm pastry cutter.
Step 11
Take 24 circles and brush one side lightly with the beaten egg. Place another circle on top, to make 24 double-layered circles.
Step 12
Now fill your empanadas. Brush the outer rim of a filo circle with egg, then place a heaped teaspoon of the chickpea and sweet potato mix in the centre. Don’t overfill as the filo may split when you try to fold it.
Step 13
Fold into a small pasty shape and press the edges firmly together so they stick.
Step 14
Place the empanada on the prepared baking sheet and brush the top with a little egg. Repeat with the remaining pastry circles.
Step 15
Bake for 12-15 minutes, until the tops are golden and the edges crisp. Serve either warm or enjoy cold as a snack.
What could I serve with these Empanadas?
Our Empanadas are perfect for serving with a selection of other buffet bites and snacks, or as a starter before a main meal.
How do you know when Empanadas is cooked?
You should cook the filling for these Empanadas until the potatoes are soft and the chickpeas can be mashed. Once assembled, bake for 12-15 minutes until the pastry is crisp and golden brown.
Here in the UK, the standard advice is to cook food until it has reached 70°C and maintained that temperature for 2 minutes. This is to keep you and your family safe!
How long can you keep Empanadas in the fridge?
We’d recommend that you eat this recipe within 4 hours of serving it.
If you have any leftovers, you can allow them to cool, then place in a container with a lid and refrigerate. Leftover Empanadas can be kept in the fridge for around 3 days.
Can I freeze Empanadas?
This recipe CAN be frozen, but please do remember to do the following:
- Separate and cool in individual portions.
- Make sure that you freeze it as soon as it is cold enough.
- Choose a container or a bag that is suitable for freezing.
- Label your dish with the name of the recipe and the date that you froze it on.
How do I reheat Empanadas?
From chilled: Reheat in a moderate oven until piping hot.
From frozen: Allow to defrost overnight in the fridge and reheat from chilled.
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Empanadas
Filled with a mash-up of smoky chickpeas and sweet potato, our slimming-friendly take on Empanadas is too tasty to miss! Instead of heavy doughs, we’ve used crunchy filo pastry to keep these beautiful little bites low in calories, with big flavours tucked away inside. We’ve mixed a good pinch of chilli flakes into ours, for a kick of fiery heat, but you can leave this out if you prefer.
-
Prep Time
30 MINS
-
Cook Time
20 MINS
- KCals 41
- Carbs 6G
Instructions
- Preheat the oven to 160ºC and spray a baking sheet with low-calorie cooking spray. You may need 2 baking sheets.
- Pierce the sweet potato a few times with a fork and microwave for around 4-5 minutes, until cooked.
- Spray a frying pan with low-calorie cooking spray and sauté the spring onions and peppers for 3-4 minutes until beginning to soften.
- Add the smoked paprika and garlic granules and stir in the tomato puree.
- Pour in 3 tbsp of water and stir well.
- When the sweet potato is cool enough to handle, cut it in half and scoop the flesh out into the frying pan.
- Add the chickpeas to the pan and, using a fork, lightly crush the sweet potato and about half of the chickpeas and mix everything together.
- Stir in the chopped coriander, chilli flakes and lemon juice.
- Season with salt and pepper to taste.
- Unroll the filo pastry and cut out 48 circles with a 10cm pastry cutter.
- Take 24 circles and brush one side lightly with the beaten egg. Place another circle on top, to make 24 double-layered circles.
- Now fill your empanadas. Brush the outer rim of a filo circle with egg, then place a heaped teaspoon of the chickpea and sweet potato mix in the centre. Don't overfill as the filo may split when you try to fold it.
- Fold into a small pasty shape and press the edges firmly together so they stick.
- Place the empanada on the prepared baking sheet and brush the top with a little egg. Repeat with the remaining pastry circles.
- Bake for 12-15 minutes, until the tops are golden and the edges crisp. Serve either warm or enjoy cold as a snack.
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