Healthy Sweet Potato Empanadas

OCTOBER 22, 2021

I'd Call It: Plant-Loaded Empanada Goodness

Hey plant friends! I have very veggie and a super cool recipe to share. This veggie-loaded interpretation of the classic Venezuelan Empanada is a perfect meal to prep for a family or friend's dinner. It's healthy and balanced, loaded with rich Latin flavors and, if everyone adds a hand preparing and filling the Empanadas, the dish shouldn't take longer than 30 minutes to prep. 

The recipe idea of giving the Venezuelan classic Empanada a healthy twist came from my beautiful Venezuelan friend Juliana. On social, she shares classic Venezuelan dishes and loves to give them a healthy twist. For more Venezuelan recipes, definitely check out her profile. :)

But now, let's dive into the world of veggie, sweet potato Empanadas. 

Any Empanada Doubts? :)

PS: If you're still doubtful about how to knead and roll out the dough for a perfect Empanada, check out this video in which Juliana and I explain our ways of making sweet potato Empanadas. 

Watch the full tutorial on Instagram


Share Your Plant-Based Empanada Love 

I hope you enjoy this delicious, sweet potato-based & protein-loaded interpretation of the classic Venezuelan Empanada as much as I do. Especially for those who have traveled to Latin America and love the Latin kitchen, I'm so sure you will love this recipe. 

As always, I would love to see your veggie-kitchen experiments and repost it on my social channels. So make sure to tag me on Instagram, Pinterest, Youtube, or Facebook. Besides, if you have any feedback for me, questions with regards to the recipe, or if you just want to say "hey", comment below or shoot me a personal message through my contact form.

Love & plants, Karo

Healthy Sweet Potato Empanadas with Black Lentil Filling
5 SERVINGS PREP TIME : 30 min COOK/REST TIME : 15 min
Empanadas are a Latin classic. But have you ever tried giving them a healthy twist? In this recipe, I'll show you how to turn the classic Venezuelan Empanada into a healthy sweet potato-based soul food meal. 
INGREDIENTS PREPARATION
INGREDIENTS :
    • SWEET POTATO EMPANADA :
    • -  
      250g Sweet Potato Puree (cooked & mashed Sweet Potato)
    • -  
      60g oat flour (ground oats)
    • -  
      150g white corn flour (harina pan)
    • -  
      10g chia seeds (white chia seeds)
    • -  
      230 ml water
    • -  
      Dash of salt
    • EASY BLACK LENTIL FILLING :
    • -  
      120g Black Lentils (soaked for 30-60min in water)
    • -  
      1 medium white onion
    • -  
      200ml Water
    • -  
      1 Bay Leave
    • -  
      1 Garlic clove (minced)
    • -  
      1 Tsp Miso
    • -  
      Salt/Pepper according to taste
    • TOPPINGS :
    • -  
      Cilantro
    • -  
      Avocado or guacamole (for healthy fats)
    • -  
      Dip (creamy herbal curd) or similar salsa
PREPARATION :
  1. Combine all Empanada ingredients in a large bowl and mix. I use my hands to knead the dough. Let the dough sit for at least 10 min before you continue. The chia seeds need some time to absorb the liquid and will make the dough more solid. If your dough seems to hard, add a bit more liquid.
  2. Then, roll out the dough and form the empanadas. Important is to roll the dough within foil as it is a bit sticky and we don't want to use additional flour at this point. I used my taco press instead of rolling the dough. Fore additional tips on how to form the perfect Empanada, watch the IG live above.
  3. Them fill your dough with your desired filling. I used an easy black lentil filling.
  4. For the filling, wash the lentils and soak them for about 1h before cooking. Meanwhile, peel and dice the onion. Add the onion to a heated pot with oil and sauté until golden brown. Then add the lentils, the water and the bay leave and cook until soft. This will take 20-30min, depending on the soaking time. Once soft, add the miso, salt and pepper and set aside.
  5. Lastly, fry the Empanadas in a heated pan with oil, or bake them in the oven You can bake them in the preheated oven at 200C/392F for about 15 min. Alternatively, you can also test an air fryer.
  6. Serve the Empanadas with avocado, cilantro and your favorite dip/ salsa.

Did you try it?

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