Banana-Black Bean Empañadas

Vegetarian
Health score
3%
Banana-Black Bean Empañadas
45 min.
12
331kcal

Suggestions

Ingredients

  • medium size banana diced firm
  • 15 ounce black beans drained canned
  • 0.3 teaspoon cayenne pepper 
  •  eggs beaten to blend (for glaze)
  • 0.3 cup cilantro leaves fresh chopped
  • 0.8 teaspoon ground cumin 
  • cup coarsely monterey jack cheese packed grated ()
  • 0.8 cup onion chopped
  • 17.3 ounce puff pastry frozen thawed (2 sheets)
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • baking sheet
  • paper towels
  • oven
  • slotted spoon

Directions

  1. Heat oil in heavy medium skillet over high heat.
  2. Add banana and sauté until golden, about 1 1/2 minutes. Using slotted spoon, transfer banana to paper towels to drain.
  3. Add onion to skillet; sauté 3 minutes.
  4. Add beans, cilantro, cumin, and cayenne; cook until mixture is hot, about 3 minutes. Using back of fork, mash bean filling to coarse paste; season with salt and cool.
  5. Preheat oven to 425°F.
  6. Roll out each puff pastry sheet on floured surfaceto 14-inch square.
  7. Cut each into 9 squares.
  8. Place 1 heaping tablespoon filling in center of 12 squares (reserve remaining squares for another use).
  9. Sprinkle each mound of filling with cheese, then top with bananas, dividing equally.
  10. Brush edges of squares with glaze. Fold 1 corner over filling to opposite corner, forming triangle. Using fork, seal crust edges. Arrange on rimmed baking sheet; brush with glaze.
  11. Bake empanadas until golden brown, about 15 minutes.
  12. Serve hot.

Nutrition Facts

Calories331kcal
Protein9.74%
Fat57.15%
Carbs33.11%

Properties

Glycemic Index
19.48
Glycemic Load
11.3
Inflammation Score
-4
Nutrition Score
8.2226087062255%

Flavonoids

Catechin
0.6mg
Isorhamnetin
0.5mg
Kaempferol
0.08mg
Quercetin
2.21mg

Nutrients percent of daily need

Calories:331.28kcal
16.56%
Fat:21.22g
32.65%
Saturated Fat:6.25g
39.03%
Carbohydrates:27.66g
9.22%
Net Carbohydrates:24.14g
8.78%
Sugar:2g
2.22%
Cholesterol:22.02mg
7.34%
Sodium:300.43mg
13.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.14g
16.28%
Selenium:13µg
18.58%
Manganese:0.33mg
16.5%
Folate:61.04µg
15.26%
Vitamin B1:0.22mg
14.93%
Fiber:3.52g
14.07%
Vitamin B2:0.22mg
13.11%
Phosphorus:117.83mg
11.78%
Vitamin K:12.16µg
11.58%
Iron:1.99mg
11.06%
Vitamin B3:2.02mg
10.12%
Calcium:93.03mg
9.3%
Copper:0.13mg
6.69%
Magnesium:26.19mg
6.55%
Potassium:201.38mg
5.75%
Zinc:0.78mg
5.19%
Vitamin B6:0.09mg
4.59%
Vitamin E:0.51mg
3.37%
Vitamin C:2.68mg
3.25%
Vitamin A:141.95IU
2.84%
Vitamin B5:0.19mg
1.88%
Vitamin B12:0.11µg
1.85%
Source:Epicurious