Empanadas de Leche o Frijol are traditional Salvadoran pastries that come with two delicious filling options: a sweet milk filling or a savory bean filling. These empanadas are a staple in Salvadoran cuisine, enjoyed as a snack, dessert, or breakfast. Their versatility and rich flavor profile make them a cherished part of the country's culinary tradition.
Empanadas de Leche o Frijol have roots deeply embedded in Salvadoran culture. The concept of empanadas, a type of pastry that can be filled with various ingredients, originated in Spain and was brought to the Americas by Spanish colonizers. Over time, different regions adapted the recipe to include local ingredients and flavors.
Ingredients:
For the Dough:
- 3 cups all-purpose flour
- 1/4 cup granulated sugar
- 1/2 teaspoon salt
- 1/2 cup unsalted butter, cold and diced
- 1/2 cup water
For the Milk Filling:
- 2 cups whole milk
- 1/2 cup granulated sugar
- 1/4 cup cornstarch
- 1/2 teaspoon vanilla extract
- Ground cinnamon (optional)
For the Bean Filling:
- 1 cup cooked beans (pinto or black beans)
- 1/4 cup diced onion
- 1 garlic clove, minced
- 1 tablespoon vegetable oil
- 1/4 teaspoon ground cumin
- Salt and pepper to taste
For Frying:
- Vegetable oil
Instructions:
1. Prepare the Dough:
- In a large mixing bowl, combine the flour, sugar, and salt.
- Add the cold, diced butter and mix until the mixture resembles coarse crumbs.
- Gradually add water and mix until the dough comes together.
- Knead the dough on a lightly floured surface until smooth and elastic.
- Divide into small balls (about the size of a golf ball) and cover with a damp cloth. Set aside.
2. Make the Milk Filling:
- In a medium saucepan, combine the milk, sugar, and cornstarch.
- Cook over medium heat, stirring constantly, until thickened and boiling.
- Remove from heat and stir in vanilla extract. Let cool completely.
3. Prepare the Bean Filling:
- Heat vegetable oil in a skillet over medium heat.
- Add diced onion and minced garlic, and sauté until translucent.
- Add cooked beans and mash into a thick paste.
- Season with cumin, salt, and pepper. Let cool.
4. Assemble the Empanadas:
- Roll out each dough ball into a 1/8-inch thick circle.
- Place a spoonful of filling (milk or bean) in the center of each dough circle.
- Fold the dough over to form a half-moon shape and seal edges by pressing with fingers or a fork.
5. Fry the Empanadas:
- Heat vegetable oil in a deep skillet or frying pan over medium heat.
- Fry empanadas until golden brown on both sides.
- Remove and drain on paper towels.
6. Serve:
- Serve warm or at room temperature.
- Optionally, sprinkle milk-filled empanadas with ground cinnamon for added flavor.
Notes:
- Be cautious when frying to avoid burns; use a slotted spoon or tongs.
- For a healthier alternative, bake the empanadas at 375°F (190°C) for 15-20 minutes until golden brown.
Nutrition Value:
1. For the Dough:
- All-Purpose Flour (3 cups):
- Calories: 1,368
- Carbohydrates: 288 grams
- Protein: 36 grams
- Fat: 3 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Minimal
- Minerals: 9 milligrams of iron
- Nutritional Benefit: Provides essential carbohydrates for energy and some protein.
- Granulated Sugar (1/4 cup):
- Calories: 200
- Carbohydrates: 50 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Primarily provides energy in the form of simple sugars.
- Salt (1/2 teaspoon):
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1,150 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: 1,150 milligrams sodium
- Nutritional Benefit: Enhances flavor but should be consumed in moderation due to high sodium content.
- Unsalted Butter (1/2 cup):
- Calories: 810
- Carbohydrates: 0 grams
- Protein: 1 gram
- Fat: 91 grams
- Sodium: 0 milligrams
- Cholesterol: 205 milligrams
- Vitamins: 345 IU of Vitamin A
- Minerals: 0 milligrams
- Nutritional Benefit: Provides healthy fats and Vitamin A; adds richness and tenderness to the dough.
- 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: Hydrates and helps bind ingredients together.
2. For the Milk Filling:
- Whole Milk (2 cups):
- Calories: 300
- Carbohydrates: 24 grams
- Protein: 16 grams
- Fat: 16 grams
- Sodium: 150 milligrams
- Cholesterol: 50 milligrams
- Vitamins: 488 IU of Vitamin A, 1.2 micrograms of Vitamin B12
- Minerals: 600 milligrams of calcium
- Nutritional Benefit: Provides calcium, protein, and vitamins for bone health and overall nutrition.
- Granulated Sugar (1/2 cup):
- Calories: 400
- Carbohydrates: 100 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Adds sweetness but lacks other nutrients.
- Cornstarch (1/4 cup):
- Calories: 120
- Carbohydrates: 30 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Minimal
- Nutritional Benefit: Acts as a thickening agent without contributing significant nutrients.
- Vanilla Extract (1/2 teaspoon):
- Calories: 6
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Adds flavor with minimal nutritional impact.
- Ground Cinnamon (optional):
- Calories: 6 per teaspoon
- Carbohydrates: 2 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: 0.6 mg Vitamin K
- Minerals: 0.4 mg manganese
- Nutritional Benefit: Provides antioxidants and a rich flavor with negligible calories.
3. For the Bean Filling:
- Cooked Beans (1 cup):
- Calories: 225
- Carbohydrates: 40 grams
- Protein: 15 grams
- Fat: 0.9 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: 3.8 mg Vitamin C
- Minerals: 240 milligrams of potassium, 4 mg of iron
- Nutritional Benefit: High in protein, fiber, and essential minerals, supporting digestive health and muscle function.
- Diced Onion (1/4 cup):
- Calories: 15
- Carbohydrates: 3 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: 2 mg Vitamin C
- Minerals: 4 milligrams of calcium
- Nutritional Benefit: Adds flavor and minor nutritional value, including antioxidants.
- Garlic Clove (1 clove):
- Calories: 4
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: 1 mg Vitamin C
- Minerals: 1 milligram of calcium
- Nutritional Benefit: Provides antioxidants and a distinctive flavor with minimal calories.
- Vegetable Oil (1 tablespoon):
- Calories: 120
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Adds fat and helps with cooking, but should be used in moderation due to high calorie content.
- Ground Cumin (1/4 teaspoon):
- Calories: 4
- Carbohydrates: 0.5 grams
- Protein: 0.2 grams
- Fat: 0.2 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: 0.4 mg Vitamin E
- Minerals: 0.1 mg manganese
- Nutritional Benefit: Adds flavor and some antioxidant properties.
4. For Frying:
- Vegetable Oil:
- Calories: 120 per tablespoon
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Used for frying, adding fat and calories, but minimal nutritional benefits.
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