Easy Vegetarian Empanadas Your Kids Will Love!
Hello, amazing parents and guardians out there! Are you looking for a fun cooking project that you can do with your kids? Or perhaps you’re searching for a versatile dish that can easily be made vegetarian and is sure to please even the pickiest of eaters? Well, you’ve hit the jackpot with this delightful vegetarian empanada recipe!
Whether you’re prepping for a cozy family dinner or a grand get-together, these pocket-sized treats are perfect. They’re packed with flavor, totally customizable, and—best of all—vegetarian-friendly.
What Are Empanadas?
Before we dive into our scrumptious recipe, let’s first talk about empanadas. These are pastries that originated in Spain and Portugal but have since become a staple in various cultures worldwide, particularly in Latin America. Typically, they are made by folding dough over a stuffing, which can range from meat to cheese, and even fruits for a sweet variety. Today, we’re focusing on a vegetarian filling that’ll make your taste buds dance with joy!
The Vegetarian Filling: A World of Possibilities
One of the best things about empanadas is that you can tailor the filling to suit your preferences or dietary requirements. For this vegetarian recipe, we’ll be exploring a combination of sautéed veggies, beans for protein, and a mix of savory herbs and spices that’ll make your empanadas anything but boring.
Let’s Gather Your Ingredients!
- For the Dough:
- 3 cups of all-purpose flour (gluten-free if needed)
- 1/2 cup of unsalted butter (or a vegan alternative)
- 1 teaspoon of salt
- 1/2 cup of cold water
- For the Filling:
- 1 tablespoon of olive oil
- 1 small onion, finely chopped
- 2 cloves of garlic, minced
- 1 bell pepper, diced
- 1 cup of spinach, chopped
- 1 cup of black beans, cooked
- 1/2 cup of corn kernels (canned or frozen)
- 1 teaspoon of smoked paprika
- 1 teaspoon of ground cumin
- Salt and pepper to taste
Step-by-Step Guide to Making Your Empanadas
Prepare the Dough
1. In a large mixing bowl, combine your flour and salt. Cut in the butter or vegan alternative until the mixture resembles coarse crumbs. Gradually add the cold water and mix until a dough forms. If the dough is too sticky, add a bit more flour; if it’s too dry, add a little more water until you reach the right consistency.
2. Turn the dough out onto a floured surface and knead gently. You want the dough to be smooth and pliable. Wrap the dough in cling film and let it rest in the fridge for at least 30 minutes.
Cook the Veggies
3. While your dough is chilling, let’s get the filling ready. Heat a large skillet over medium heat and pour in the olive oil. Add the onion and garlic and sauté until they’re fragrant and the onions turn translucent.
4. Add the bell pepper to the skillet and continue to cook until the pepper softens. Then, toss in the spinach, black beans, and corn. Cook until the spinach is wilted, and the beans are heated through.
5. Sprinkle the smoked paprika, cumin, salt, and pepper over the veggie mixture. Give everything a good stir to ensure the spices are evenly distributed. Cook for another 2-3 minutes, and then set aside to cool.
Assembling and Baking Your Empanadas
The aroma of sautéed veggies and warming spices is likely filling your kitchen right about now, isn’t it simply mouthwatering? Stay tuned for the upcoming steps where we’ll roll out the dough, fill our empanadas, and bake them to golden perfection. Get ready to watch your little ones’ eyes light up with joy as they take their first delicious bite of these homemade vegetarian treats!
5 Things Parents Should Know When Preparing Vegetarian Empanadas
1. Picking the Right Ingredients
Choosing fresh, high-quality ingredients can make all the difference in flavor and nutrition. Opt for organic vegetables if possible and use whole-grain flours to boost the health quotient of the empanadas. When selecting a vegan butter or shortening, look for brands with minimal additives to keep things natural.
2. Involving the Kids
Empanada-making is a fantastic way to get your children involved in the kitchen. They can help with rolling out the dough, filling the empanadas, and crimping the edges. It’s not only fun but a hands-on way to teach kids about cooking and healthy eating habits.
3. Allergy-Friendly Options
Vegetarian empanadas are easily adaptable for various dietary restrictions. For gluten intolerant family members, use a gluten-free flour blend for the dough. Similarly, if anyone has a dairy allergy, countless vegan butter alternatives can be used instead of regular butter.
4. Prepping Ahead of Time
The beauty of empanadas is that you can prepare them ahead of time. You can even freeze them before baking, making them a quick meal option on busy nights. Just thaw in the refrigerator and bake when you’re ready to enjoy fresh, warm empanadas.
5. Creative Dipping Sauces
Pairing your empanadas with a variety of dipping sauces can be a fun way to enhance flavors and entice picky eaters. Try making a quick salsa, avocado cream, or even a yogurt-based herb dip to complement the taste of your vegetarian filling.
Rolling, Filling and Baking the Empanadas
6. Once your dough has rested, roll it out to about 1/8 inch thickness on a floured surface. Use a round cutter or a small bowl to cut out circles.
7. Place a spoonful of the cooled filling in the center of each dough circle. Fold the dough over to create a half-moon shape and press the edges together. Seal by crimping with the tines of a fork or by folding the edges over in a traditional repulgue.
8. Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius), and line a baking sheet with parchment paper. Arrange the filled empanadas on the baking sheet and make a small slit on top of each to allow steam to escape during baking.
9. For an extra golden finish, brush the tops with an egg wash (or an olive oil brush for a vegan option). Bake for about 18-25 minutes or until the empanadas are a beautiful golden brown.
10. Let the empanadas cool slightly on a wire rack before serving to prevent any mouth-scalding mishaps. They’re best enjoyed warm, but are also delightful at room temperature, which makes them great for picnics or lunchboxes.
Once you’ve tried this recipe, feel free to experiment and twist it to your heart’s content. Maybe add some roasted butternut squash, swap black beans for red lentils, or throw in some zesty olives; the possibilities are endless. And remember, the ultimate ingredients when cooking with family are heaps of laughter and a sprinkle of love. Happy cooking!
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