Wholemeal Empanadas with Three Balanced Fillings
These healthy wholemeal empanadas are baked instead of fried and filled with three balanced, plant-forward options. Higher in fibre and lighter in fat, they offer a structured wholegrain snack that supports steadier energy while keeping the comfort-food experience intact.
Ingredients
Wholemeal Dough
- 600 g wholemeal flour
- 120 ml olive oil
- 1 tsp salt
- 300 ml warm water
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.
Notes
Plant-Based Protein Boost: Increase the soy filling portion slightly or add a tablespoon of hemp seeds to one of the vegetable fillings to raise protein while keeping the empanadas balanced. Alternatively, swap some veggies for beans or lentils.
Make It Lighter: Serve the empanadas with a large leafy salad dressed with lemon or balsamic vinegar and a drizzle of olive oil. Increasing plate volume naturally reduces how many empanadas feel satisfying while keeping the meal balanced.