Recipe: Black Bean & Acorn Squash Empanadas

Looking for a healthy version of empanadas?

This recipe is adapted from the very popular cookbook Veganomicon: The Ultimate Vegan Cookbook.

There are lots of ways to enjoy these and stay uber healthy…with some guacamole or a spicy lime cilantro sauce by just combining in a blender some lime juice, cilantro, serrano and fage 0% greek yogurt and add some water to thin it out for a nice drizzle sauce.

Recipe: Black Bean & Acorn Squash Empanadas

  • 1 c. APF
  • 1 c. Whole Pastry Flour
  • ¼ c. cornmeal
  • 2 T. sugar
  • ½ t. baking powder
  • ½ c. vegan shortening (chilled), chopped into small pieces (i like earth balance the best)
  • ½ - ¾ c. cold water
  • 1 T. apple cider vinegar
  • 1 T. evoo
  • 1 red bell pepper, seeded and brunoise
  • 2 jalapenos, seeded and brunoise
  • 2 smaller acorn squash, peeled, seeds removed and brunoise
  • ¼ c. cilantro, chopped
  • 1 T. oregano, chopped
  • 1 T. cumin, ground
  • 1 (16 oz.) can of black beans, drained, rinsed and mashed a few times with a whisk
  • juice and zest of 1 lime
  • 2 T. maple syrup
  • 1-3 t. red pepper flakes
  • salt to taste
  1. To make the dough: In a food processor, pulse together APF, cornmeal, sugar, baking powder, salt until combined. Sprinkle in pieces of shortening, pulsing until dough just begins to form together. Sprinkle in apple cider and begin alternating between pulsing the processor a few times and a few tablespoons of water until the dough comes together. Remove from processor, wrap in plastic and refrigerate.
  2. Prepare filling: In a saute pan over medium high heat, add the evoo, when it is hot, add the bell pepper, jalapeno and saute golden brown on edges (2-3 minutes), add acorn squash and continue to saute until squash is cooked through, but not mushy (3-4 minutes). Remove from heat and pour into a bowl. Stir in cilantro, oregano, cumin, black beans, lime juice, lime zest, maple syrup, red pepper flakes, salt and pepper to taste and let cool completely.
  3. Prepare dough and fill empanadas: Remove dough from fridge, break into 3 pieces leaving 1 on your working surface and put the rest back in the fridge. This will make your life easier if the dough is chilled. Roll out your dough into a rectangle (about a 12x9 in size), cut it into 6 squares. Roll out each square a little thinner (about a 4x4 in size). Spoon about 2-3 T. of filling in lower left corner of each piece, fold the top right side over the bottom right filling, gently press together the ends, starting as close to the filling as you can, without breaking the dough. Then using a fork, press around the edges and clean up the edges with a knife (to form the empanada half moon shape). Place the finished empanada on a cookie sheet that has been sprayed with non-stick cooking spray, like the 100% canola or coconut oil. Finish rolling out to rectangle, then squares, filling and sealing empanadas with remaining 2 balls of dough (should make about 18 empanadas)
  4. Bake on empanadas at 400 degrees until golden brown and warmed through (about 20 minutes).
Makes about 18 small Empanadas...which is about as much rolling as my carpal tunnel can handle:(

1 comment:

Munir said...

Thanks for sharing this recipe..Wonderful post of good food and cool delicious review that's makes me hungry...Thanks for nice post..