Chilean empanadas are a type of pastry that is filled with a delicious mixture of ground meat, onions, raisins, black olives, and hard-boiled eggs. The combination of spices, including cumin, paprika, and oregano, infuses the filling with a flavorful punch. Encased in a buttery, flaky dough, these empanadas are baked to a golden brown perfection, making them an irresistible treat.
Empanadas have a long history in Latin America, with roots tracing back to Spain. The Chilean variation is distinct for its unique combination of ingredients, reflecting local tastes and ingredients. In Chile, empanadas are more than just a dish; they are a symbol of cultural heritage and often served during special occasions and festive gatherings.
Ingredients
For the Dough:
- 3 cups all-purpose flour
- 1/2 tsp salt
- 1/2 cup unsalted butter, chilled and cubed
- 1/2 cup lard, chilled and cubed
- 1/2 cup ice-cold water
For the Filling:
- 1 lb ground beef or pork
- 1 large onion, finely chopped
- 1/4 cup raisins
- 1/4 cup sliced black olives
- 2 hard-boiled eggs, chopped
- 1 tsp cumin
- 1 tsp paprika
- 1/2 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp vegetable oil
Method
1. Prepare the Dough:
- In a large bowl, mix flour and salt. Cut in chilled butter and lard until the mixture resembles coarse crumbs.
- Gradually add ice-cold water, mixing until the dough comes together. Knead briefly on a floured surface to form a smooth ball.
- Wrap in plastic wrap and refrigerate for at least 30 minutes.
2. Prepare the Filling:
- Heat vegetable oil in a skillet over medium-high heat. Cook onions until softened, about 5 minutes. Add ground meat and cook until browned.
- Stir in raisins, black olives, chopped eggs, cumin, paprika, oregano, salt, and black pepper. Cook for another 5 minutes, then remove from heat and let cool.
3. Assemble the Empanadas:
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Roll out the chilled dough to 1/8 inch thickness on a floured surface. Cut into 6-inch circles.
- Place a spoonful of filling in the center of each circle. Fold dough over the filling and press edges to seal. Crimp edges with a fork.
- Brush tops with beaten egg.
4. Bake:
- Place empanadas on the prepared baking sheet and bake for 25-30 minutes, or until golden brown.
Notes:
- Serve empanadas with a side of pebre, a spicy salsa made from tomatoes, onions, cilantro, garlic, and hot peppers, for an authentic Chilean experience.
- Empanadas can be made smaller for appetizers or larger for a satisfying main course.
Nutrition Value:
For the Dough
1. All-purpose flour (3 cups)
- Calories: 1,320
- Carbohydrates: 282 grams
- Protein: 36 grams
- Fat: 6 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: B vitamins (especially niacin and thiamine)
- Minerals: Iron, calcium, magnesium
- Nutritional Benefit: Provides energy through complex carbohydrates and essential nutrients like iron and B vitamins.
2. Salt (1/2 tsp)
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1,150 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Sodium
- Nutritional Benefit: Enhances flavor; however, excessive consumption can contribute to high blood pressure.
3. Unsalted butter (1/2 cup)
- Calories: 810
- Carbohydrates: 0 grams
- Protein: 1 gram
- Fat: 92 grams
- Sodium: 2 milligrams
- Cholesterol: 215 milligrams
- Vitamins: A, D, E, K
- Minerals: Calcium
- Nutritional Benefit: Adds richness and flavor; provides essential fatty acids and vitamins.
4. Lard (1/2 cup)
- Calories: 900
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 100 grams
- Sodium: 0 milligrams
- Cholesterol: 80 milligrams
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Contributes to the flaky texture; high in saturated fats which should be consumed in moderation.
5. Ice-cold water (1/2 cup)
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Essential for hydration and helping to bring the dough together.
For the Filling
1. Ground beef or pork (1 lb)
- Calories: 1,040 (beef) / 1,050 (pork)
- Carbohydrates: 0 grams
- Protein: 70 grams
- Fat: 80 grams
- Sodium: 150 milligrams
- Cholesterol: 250 milligrams
- Vitamins: B vitamins (especially B12 and niacin)
- Minerals: Iron, zinc, phosphorus
- Nutritional Benefit: Provides high-quality protein and essential nutrients like iron and B vitamins.
2. Onion (1 large)
- Calories: 60
- Carbohydrates: 14 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin C, B vitamins (especially B6)
- Minerals: Calcium, potassium
- Nutritional Benefit: Adds flavor and provides antioxidants, vitamins, and minerals.
3. Raisins (1/4 cup)
- Calories: 104
- Carbohydrates: 27 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Small amounts of B vitamins
- Minerals: Iron, potassium
- Nutritional Benefit: Offers natural sweetness and a source of iron and potassium.
4. Black olives (1/4 cup)
- Calories: 30
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 3 grams
- Sodium: 150 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin E
- Minerals: Iron, calcium
- Nutritional Benefit: Adds flavor and healthy fats, along with iron and antioxidants.
5. Hard-boiled eggs (2)
- Calories: 140
- Carbohydrates: 2 grams
- Protein: 12 grams
- Fat: 10 grams
- Sodium: 140 milligrams
- Cholesterol: 370 milligrams
- Vitamins: Vitamins A, D, B12
- Minerals: Iron, phosphorus, selenium
- Nutritional Benefit: Provides high-quality protein and essential vitamins and minerals.
6. Cumin (1 tsp)
- Calories: 8
- Carbohydrates: 1 gram
- Protein: 0.4 grams
- Fat: 0.5 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin A, C
- Minerals: Iron, calcium, magnesium
- Nutritional Benefit: Adds flavor and provides antioxidant properties and essential minerals.
7. Paprika (1 tsp)
- Calories: 6
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin A, E
- Minerals: Iron
- Nutritional Benefit: Enhances flavor and color; provides antioxidants and essential vitamins.
8. Dried oregano (1/2 tsp)
- Calories: 3
- Carbohydrates: 0.5 grams
- Protein: 0.1 grams
- Fat: 0.1 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin K
- Minerals: Calcium, iron, potassium
- Nutritional Benefit: Adds flavor; provides antioxidants and supports digestive health.
9. Salt (1/2 tsp)
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1,150 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Sodium
- Nutritional Benefit: Enhances flavor; excessive consumption can contribute to health issues.
10. Black pepper (1/4 tsp)
- Calories: 2
- Carbohydrates: 0.5 grams
- Protein: 0.1 grams
- Fat: 0.1 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin K
- Minerals: Iron, potassium
- Nutritional Benefit: Adds a kick of flavor and aids digestion with its antioxidant properties.
11. Vegetable oil (2 tbsp)
- Calories: 240
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 28 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin E
- Minerals: None
- Nutritional Benefit: Provides healthy fats for cooking; adds richness to the filling.
This breakdown provides a detailed view of the nutritional profile and benefits of each ingredient in Chilean empanadas.
Comments