Empanadas are savory pastries that originated in Spain and Portugal and have become popular across Latin America and beyond you can cook it at home by easy way.

The name "empanada" comes from the Spanish verb "empanar," which means "to coat with bread." These pastries are typically made by folding dough around a filling, which can include meats like beef or chicken, cheese, beans, or a combination of ingredients. They are then either fried or baked to golden perfection, resulting in a crispy exterior and a flavorful interior.

The history of empanadas dates back centuries, with variations found in different cultures around the world. In Spain, they are believed to have been influenced by Arab cuisine during the Moorish occupation. As Spanish explorers and colonists traveled to the Americas, they brought empanadas with them, leading to regional adaptations and new fillings based on local ingredients.

Today, empanadas are enjoyed as a popular street food, appetizer, or main dish in many countries, each region adding its own twist to the recipe. They are versatile, portable, and loved for their delicious fillings and crispy crust, making them a favorite snack or meal option for people of all ages.

Ingredients:

- 2 cups all-purpose flour

- 1/2 teaspoon salt

- 1/2 cup cold water

- 1/3 cup vegetable oil

- 1 egg (for egg wash, optional)

Filling Options:

- Cooked ground beef or chicken

- Shredded cheese (cheddar, mozzarella, or your choice)

- Cooked beans (black beans, kidney beans, etc.)

- Diced onions and bell peppers (optional)

- Seasonings like salt, pepper, cumin, and paprika to taste

Method of Preparation:

1. In a bowl, mix the flour and salt. Add the cold water and vegetable oil. Stir until a dough forms.

2. Knead the dough on a lightly floured surface until smooth, about 5 minutes. Cover and let it rest for 30 minutes.

3. Preheat your oven to 375°F (190°C) if baking or heat oil in a deep fryer if frying.

4. Divide the dough into small balls and roll each ball into a thin circle (about 6 inches in diameter).

5. Place a spoonful of your chosen filling in the center of each dough circle, leaving space around the edges.

6. Fold the dough over the filling to create a half-moon shape. Seal the edges by pressing with a fork.

7. If baking, place the empanadas on a baking sheet lined with parchment paper. Brush with egg wash for a golden crust (optional).

8. Bake for 20-25 minutes or until golden brown. If frying, carefully place the empanadas in hot oil and fry until golden on both sides.

9. Remove from oven or fryer and let cool slightly before serving.

Nutrition Value:

1. 2 cups all-purpose flour:

  - Calories: Approximately 800 calories

  - Carbohydrates: Around 170 grams

  - Protein: About 20 grams

  - Fat: Minimal, less than 2 grams

  - Sodium: Varies based on brand, typically low

  - Cholesterol: None

  - Vitamins and minerals: Contains small amounts of B vitamins, iron, and calcium

  - Nutritional benefit: Provides energy from carbohydrates, some protein for muscle repair, and small amounts of essential vitamins and minerals.

2. 1/2 teaspoon salt:

  - Negligible calories, carbohydrates, protein, and fat

  - Sodium: Around 1150 milligrams (varies based on type of salt)

  - Cholesterol: None

  - Vitamins and minerals: None

  - Nutritional benefit: Adds flavor to the dough but should be used in moderation due to high sodium content.

3. 1/2 cup cold water:

  - Negligible calories, carbohydrates, protein, and fat

  - Sodium: None

  - Cholesterol: None

  - Vitamins and minerals: None

  - Nutritional benefit: Essential for hydrating the dough and forming gluten for texture.

4. 1/3 cup vegetable oil:

  - Calories: Approximately 640 calories

  - Carbohydrates: None

  - Protein: None

  - Fat: Around 72 grams (mostly unsaturated fats)

  - Sodium: None

  - Cholesterol: None

  - Vitamins and minerals: Contains vitamin E and small amounts of vitamin K

  - Nutritional benefit: Adds moisture and richness to the dough, provides healthy fats.

5. 1 egg (for egg wash, optional):

  - Calories: Approximately 70 calories per egg

  - Carbohydrates: Less than 1 gram

  - Protein: Around 6 grams

  - Fat: Around 5 grams (mostly from yolk)

  - Sodium: Around 70 milligrams

  - Cholesterol: Around 185 milligrams

  - Vitamins and minerals: Rich in vitamin B12, vitamin D, and selenium

  - Nutritional benefit: Adds a glossy finish to the dough if used as an egg wash, provides protein and essential vitamins from the egg yolk.

Filling Options:

1. Cooked ground beef or chicken:

  - Calories: Varies based on lean/fat content and portion size, approximately 200-300 calories per 4-ounce serving

  - Carbohydrates: None

  - Protein: Around 20-25 grams per serving

  - Fat: Around 12-20 grams per serving (depends on the type and cut)

  - Sodium: Varies based on seasoning and cooking method

  - Cholesterol: Varies based on the type of meat

  - Vitamins and minerals: Rich in iron, zinc, and B vitamins (B12, niacin)

  - Nutritional benefit: Provides high-quality protein, essential amino acids, and important vitamins and minerals for muscle health and overall well-being.

2. Shredded cheese (cheddar, mozzarella, or your choice):

  - Calories: Approximately 110-120 calories per ounce (varies by type)

  - Carbohydrates: Less than 1 gram per ounce

  - Protein: Around 6-7 grams per ounce

  - Fat: Around 9 grams per ounce

  - Sodium: Around 180-200 milligrams per ounce

  - Cholesterol: Around 30-40 milligrams per ounce

  - Vitamins and minerals: Good source of calcium and phosphorus

  - Nutritional benefit: Adds richness and flavor, provides calcium and protein.

3. Cooked beans (black beans, kidney beans, etc.):

  - Calories: Approximately 100-120 calories per half-cup serving

  - Carbohydrates: Around 20-25 grams per serving

  - Protein: Around 7-9 grams per serving

  - Fat: Less than 1 gram per serving

  - Sodium: Varies based on preparation

  - Cholesterol: None

  - Vitamins and minerals: High in fiber, folate, iron, and potassium

  - Nutritional benefit: Excellent source of plant-based protein, fiber for digestion, and various vitamins and minerals.

4. Diced onions and bell peppers (optional):

  - Calories: Minimal, around 5-10 calories per tablespoon

  - Carbohydrates: Around 1-2 grams per tablespoon

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins and minerals: High in vitamin C, vitamin A, and antioxidants

  - Nutritional benefit: Adds flavor, texture, and essential nutrients like vitamin C and antioxidants.

5. Seasonings like salt, pepper, cumin, and paprika to taste:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Depends on the amount used

  - Cholesterol: None

  - Vitamins and minerals: Depends on the specific seasonings

  - Nutritional benefit: Enhances flavor without adding significant calories, provides some trace nutrients depending on the seasoning.

Overall, this recipe offers a balance of protein, healthy fats, carbohydrates, and essential nutrients from the meat, cheese, beans, vegetables, and seasonings. It can be customized based on dietary preferences and nutritional goals.