Empanadas de Frijol

Empanadas de Frijol are delightful Mexican pastries filled with a savory black bean mixture, offering a perfect blend of flavors and textures. These high-protein appetizers are not only delicious but also a healthy option for any gathering.

Ingredients

• Black beans - 200 grams (cooked and mashed)
• Onion - 1 small (finely chopped)
• Garlic - 2 cloves (minced)
• Cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Wheat flour - 200 grams (for dough)
• Water - 60 ml (for dough)
• Egg - 1 (for egg wash)
• Fresh cilantro - 2 tablespoons (chopped, optional)

Steps

1. In a skillet, heat olive oil over medium heat and sauté the chopped onion and minced garlic until softened, about 3-4 minutes.
2. Add the mashed black beans, cumin, chili powder, salt, and pepper to the skillet, stirring to combine. Cook for another 5 minutes and then remove from heat. Stir in chopped cilantro if using.
3. In a large bowl, combine the wheat flour and a pinch of salt. Gradually mix in water until a dough forms. Knead the dough on a floured surface for about 5 minutes until smooth.
4. Divide the dough into 4 equal portions and roll each portion into a circle about 10 cm in diameter.
5. Place a spoonful of the black bean filling in the center of each dough circle. Fold the dough over to create a half-moon shape and press the edges to seal. Use a fork to crimp the edges for a decorative touch.
6. Preheat the oven to 200°C (400°F). Beat the egg and brush it over the tops of the empanadas.
7. Place the empanadas on a baking sheet lined with parchment paper and bake for 20-25 minutes or until golden brown.

Nutrition

• Calories: 350
• Protein: 14 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 1 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.1 L

Health Benefits

• High in protein from black beans, aiding muscle repair and growth.
• Rich in dietary fiber, promoting digestive health.

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