Health Benefits
These wholemeal empanadas combine wholegrain carbohydrates, plant-based protein and a variety of vegetables in a way that supports steady energy and comfortable digestion. Wholemeal flour provides more fibre than refined flour, while baking instead of frying keeps the overall fat content more moderate.
The different fillings add plant diversity and a mix of textures, helping the meal feel more satisfying without relying on heavy ingredients. This makes them easier to include regularly compared to more traditional fried versions.
Plant count: 15 🌱
A Closer Look at Key Ingredients
- Provides more fibre than refined flour
- Supports digestive regularity
- Helps slow carbohydrate absorption
- High-quality plant protein
- Low in saturated fat
- Contains all essential amino acids
- Rich in beta-carotene
- Provides fibre and vitamin A
- Naturally sweet flavour
- Source of B vitamins
- Add natural umami
- Contain compounds linked to immune support
- Provides fibre that supports digestion
- Contains vitamin C
- Adds freshness and lightness
Small improvements compound.
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Pro Tips
- Let each filling cool completely before assembling so the dough keeps its structure.
- Roll the dough evenly and slightly thinner than refined pastry, as wholemeal dough is denser.
- Avoid overfilling to keep the empanadas easy to close and bake evenly.
- Seal the edges firmly and press with a fork to prevent opening during baking.
- Bake until just golden. Wholemeal pastry browns faster and can dry if overbaked.
- For best texture, reheat leftover baked empanadas in the oven rather than the microwave to restore crispness.
Did You Know?
Wholemeal flour retains the bran and germ of the grain, which increases fibre and micronutrient content compared to refined flour. This structure slows digestion and can help moderate post-meal blood sugar response.
The way food is prepared also matters. Baking instead of frying changes how much fat is added, which can influence how the meal feels during digestion and how regularly it can be included.
Wholemeal Empanadas with Three Balanced Fillings
Ingredients
Wholemeal Dough
- 500 g wholemeal flour
- 150 g butter
- 1 egg
- 120 ml olive oil
- ½ tsp salt
- 60-120 g warm water depending on the flour type
Filling 1 – Tofu & Walnut (8 pieces)
- 250 g firm tofu crumbled
- 1 tbsp soy sauce
- 1 onion finely chopped
- 2 garlic cloves minced
- 40 g walnuts chopped
- ½ tsp ground cumin
- Juice of ½ lemon
- Salt & pepper
Filling 2 – Mushroom & Spinach (8 pieces)
- 250 g mushrooms finely chopped
- 150 g cherry tomatoes diced
- 80 g baby spinach
- 1 onion finely chopped
- 2 garlic cloves minced
- 1 tbsp sesame seeds
- 1 tbsp balsamic vinegar
- Juice of ½ lemon
- ½ tbsp cinnamon
- ½ tbsp nutmeg
- Salt & pepper
Filling 3 – Pumpkin & White Radish (8 pieces)
- 300 g pumpkin diced small
- 150 g white radish grated
- 1 onion finely chopped
- 2 garlic cloves minced
- 1 tsp Thai yellow curry
- 1 tbsp sunflower seeds
- Juice of ½ lemon
- Salt & pepper
Instructions
- Mix wholemeal flour, salt, olive oil and warm water. Knead until smooth. Rest 20 minutes.
- Sauté onion and garlic in a pan. Add crumbled tofu and soy sauce. Cook 5–7 minutes until lightly golden. Stir in walnuts, ground cumin and lemon. Cool.
- Prepare the mushroom filling by sautéing onion, garlic and mushrooms until moisture reduces. Add spinach, tomatoes, balsamic, sesame, cinnamon, nutmeg and lemon. Cool.
- Cook pumpkin and radish gently until soft. Season with curry, lemon and sunflower seeds. Cool.
- Preheat oven to 190°C.
- Roll dough thin, cut circles, fill with about 2 tbsp filling, fold and seal.
- Bake 20–25 minutes until golden.