Sweet Potato and Black Bean Empanadas

Vegetarian
Dairy Free
Health score
5%
Sweet Potato and Black Bean Empanadas
45 min.
10
199kcal

Suggestions


Indulge in the delightful flavors of our Sweet Potato and Black Bean Empanadas, a perfect vegetarian and dairy-free treat that will tantalize your taste buds! These empanadas are not just a snack; they are a celebration of wholesome ingredients and vibrant spices, making them an ideal choice for antipasti, starters, or appetizers at your next gathering.

Imagine biting into a golden, flaky crust that encases a savory filling of creamy mashed sweet potatoes, hearty black beans, and the smoky essence of roasted poblano chiles. Enhanced with the warmth of cumin and a hint of ancho chile powder, each empanada is a burst of flavor that will leave your guests asking for more.

Ready in just 45 minutes, this recipe serves 10, making it perfect for sharing with family and friends. With only 199 calories per serving, you can enjoy these delicious bites guilt-free. Whether you're hosting a party or simply looking for a satisfying snack, these empanadas are sure to impress. So roll up your sleeves and get ready to create a dish that combines comfort and creativity in every bite!

Ingredients

  • teaspoon ancho chile powder 
  • cup black beans canned rinsed drained
  • 0.3 cup canola oil 
  • tablespoon cider vinegar 
  • tablespoon cumin seeds 
  • large eggs lightly beaten
  •  egg white lightly beaten
  • cups flour all-purpose
  • tablespoons cilantro leaves fresh chopped
  • 0.3 cup green onions chopped
  • 0.5 teaspoon kosher salt 
  • 0.8 teaspoon kosher salt 
  •  poblano chile 
  • cup sweet potatoes cooked mashed
  • 0.3 cup water cold

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • knife
  • whisk
  • plastic wrap
  • aluminum foil
  • broiler
  • measuring cup

Directions

  1. Weigh or lightly spoon flour into dry measuring cups, and level with a knife.
  2. Combine flour and 3/4 teaspoon salt in a large bowl, stirring with a whisk.
  3. Combine canola oil, 1/4 cup water, 1 tablespoon vinegar, and egg in a medium bowl. Gradually add oil mixture to flour mixture, stirring just until moist. Knead lightly until smooth. Shape dough into a ball, and wrap in plastic wrap. Chill for 1 hour.
  4. Preheat broiler.
  5. Place poblano on a foil-lined baking sheet; broil 8 minutes or until blackened, turning after 6 minutes.
  6. Place in a paper bag; close tightly.
  7. Let stand 15 minutes. Peel chile; cut in half lengthwise. Discard seeds and membranes. Finely chop.
  8. Preheat oven to 40
  9. Cook the cumin seeds in a large saucepan over medium heat 1 minute or until toasted, stirring constantly.
  10. Place cumin in a clean spice or coffee grinder; process until ground.
  11. Combine cumin, poblano, sweet potatoes, and next 5 ingredients (through 1/2 teaspoon salt) in a large bowl; mash with a fork until almost smooth.
  12. Divide dough into 10 equal portions, shaping each into a ball.
  13. Roll each dough portion into a (5-inch) circle on a lightly floured surface. Working with 1 portion at a time (cover remaining dough to keep from drying), spoon 3 level tablespoons poblano mixture into center of each circle. Moisten edges of dough with egg white; fold dough over filling. Press edges together to seal.
  14. Place empanadas on a large baking sheet coated with cooking spray.
  15. Cut 3 diagonal slits across top of each empanada.
  16. Bake at 400 for 16 minutes or until lightly browned.

Nutrition Facts

Calories199kcal
Protein10.19%
Fat38.04%
Carbs51.77%

Properties

Glycemic Index
25.2
Glycemic Load
15.22
Inflammation Score
-9
Nutrition Score
9.6834781273552%

Flavonoids

Luteolin
0.56mg
Kaempferol
0.05mg
Quercetin
0.66mg

Nutrients percent of daily need

Calories:199.4kcal
9.97%
Fat:8.44g
12.98%
Saturated Fat:0.78g
4.89%
Carbohydrates:25.84g
8.61%
Net Carbohydrates:23.15g
8.42%
Sugar:1.06g
1.18%
Cholesterol:18.6mg
6.2%
Sodium:382.21mg
16.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.08g
10.17%
Vitamin A:2064.14IU
41.28%
Vitamin B1:0.25mg
16.38%
Folate:63.66µg
15.92%
Selenium:11.01µg
15.73%
Manganese:0.29mg
14.73%
Vitamin C:11.05mg
13.39%
Vitamin K:13.93µg
13.26%
Iron:2.19mg
12.15%
Vitamin B2:0.2mg
11.66%
Fiber:2.68g
10.74%
Vitamin E:1.57mg
10.46%
Vitamin B3:1.79mg
8.95%
Phosphorus:69.54mg
6.95%
Copper:0.11mg
5.63%
Potassium:182.56mg
5.22%
Magnesium:20.29mg
5.07%
Vitamin B6:0.09mg
4.63%
Vitamin B5:0.35mg
3.46%
Zinc:0.44mg
2.94%
Calcium:27.12mg
2.71%
Source:My Recipes