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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Cheese Empanadas
Ingredients
Dough
- ½ cup (56g) Coconut flour
- 1 tablespoon Pysllium husk
- 1 Egg
- 1 teaspoon Baking powder
- 6 tablespoons olive/coconut oil
- ½ teaspoon Salt
- ½ cup Boiling water
- ½ teaspoon Black pepper
Filling
- 4 Spring onions chopped
- ½ cup (56g) Cheddar cheese grated
- ¼ cup (28g) Mozzarella cheese grated
- 1 Egg, beaten for glaze
Instructions
- 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.
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
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Gerri
Looks fabulous. How thin is the dough rolled? About how large are the circles? Thanks.
Angela Coleby
The dough is rolled in between two layers of parchment paper and I used a large cup to cut the circles. About 5-6 inches wide.
Angelina
Hi! Could I substitute the phsyllum with flax or chia?
Angela Coleby
I'd try ground chia seeds before I went down the flaxseed route.
Essa
Hello! Can the crust be frozen and used for a later time?
Angela Coleby
Yes you can. Or it will keep in the fridge for a couple of days.
Lys
What is the boiling water for?
And doesn't adding it to the egg curd the egg?
And last question 😉 What's the difference between adding the Psyllium with the dry ingredients (as in your recipe) vs. making a gel first (Psyllium + a bit of water, wait for it to become a gel)?
Thanks a lot in advance!
Angela Coleby
Hi, the boiling water is to bind the psyllium husk powder and make the mixture like a dough. That's why I add it with the remaining dry ingredients so it is dispersed well. As the egg is mixed well before, it does not curdle. I've never tried the gel but if it works, let me know!
Dar
Could I use fruit?
Angela Coleby
You could. Perhaps add some cinnamon in the pastry.
Ariel Carson
So I assume that the dough can serve multiple uses. For instance, make some coconut tarts possibly? I miss those from Anguilla and wish they were low carb. It's just like the beef patties; oh so good, yet so many carbs. Great recipe.
Angela Coleby
Hi Ariel, yes you can! I have used it for chicken pies for the husband. Island food has so many delicious treats but the carbs are too high at times!
sjanette
Hi Angelo, which brand of psyllium did you use in this recipe? The Viva or NOW?
Angela Coleby
Hi, I use a brand called Konsyl which I purchase from our local pharmacy. It's one of my favourites no purple results either!
Angela Coleby
opps! It's 1/2 cup. I've updated the recipe!