A cheese empanadas recipe that uses a pastry made with coconut flour and psyllium husk powder. A healthier version that is baked and not fried too.
In Aruba we have a version of empanadas called a Pastechi. These a golden pastry filled with cheese and meats and are deep-fried. However delicious and golden these savoury treats are they are high in carbs and full of wheat. So, I wanted to make a healthier version.
Many countries have their own versions of a pastry circled filled and folded over. In the UK we have the Pasty, Aruba the Pastechi and empanadas which originates from Spain but has many different versions in South America. Venezuela uses corn instead of wheat flour. The Jamaican patty is a particular favourite of mine too. I’ve made a gluten free version but need to work on a low carb version.
This coconut flour dough is one of my current favourites. It’s easy to make, low in carbs, gluten free and high in fibre. You could add other flavourings to the dough if you wish. Pep it up with some garlic powder or some cayenne pepper. The psyllium husk powder gives the dough some elasticity and plenty of fibre.
We both enjoy these baked empanadas as a snack or when we are hungry and not sure what to eat for lunch. A batch of these are quickly whipped up and soon devoured as they come out of the oven!
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- 1/2 cup (56g) Coconut flour
- 1 tablespoon Pysllium husk
- 1 Egg
- 1 teaspoon Baking powder
- 6 tablespoons olive/coconut oil
- 1/2 teaspoon Salt
- 1/2 cup Boiling water
- 1/2 teaspoon Black pepper
- 4 Spring onions chopped
- 1/2 cup (56g) Cheddar cheese grated
- 1/4 cup (28g) Mozzarella cheese grated
- 1 Egg, beaten for glaze
Preheat the oven to 200C/400F degrees
Place all the dry ingredients in a bowl and blend well.
Add the oil and egg and stir until combined.
Add the boiling water, gradually until you have a dough. Firm up with your hands.
Roll out the dough by placing it on a piece of parchment paper, place another piece of parchment paper on top, then roll out.
Cut out 4 large circles (I used a small saucepan lid).
Place the circles on top of a parchment paper lined baking tin.
Spoon the filling ingredients over half the circles.
Fold half of the dough over the filling to make half circles and press down the edges. I used a fork for a pattern and to firm the edges.
Brush the tops of the dough with the beaten egg.
Bake for 30-35 minutes.
Nutritional Info each: 387 Calories, 32g Fat, 11g Protein, 15g Total Carbs, 9g Fibre, 6g Net Carbs