Black Bean Empanadas

Imagine sinking your teeth into a warm, flaky pastry filled with savory goodness—the classic empanada. These delightful parcels of flavor, known for their crispy exteriors and delectable fillings, have been winning hearts and satisfying appetites for generations. In this culinary journey, we will not only unveil the secrets of creating the perfect healthy empanadas but also explore the art of dough folding, the technique that elevates these pockets of delight to culinary excellence.

Ingredients (Makes 12 Empanadas):

For the Dough:

• 2 cups all-purpose flour
• 1/2 teaspoon salt
• 1/2 cup unsalted butter (cold, cut into small cubes)
• 1/2 cup cold water
• 1 egg (for egg wash, optional)

For the Filling:

• 1 cup cooked chicken breast (shredded)
• 1/2 cup cooked quinoa
• 1/2 cup black beans (cooked and drained)
• 1/2 cup corn kernels (fresh or frozen)
• 1/4 cup red bell pepper (finely chopped)
• 1/4 cup red onion (finely chopped)
• 2 cloves garlic (minced)
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and black pepper to taste
• Olive oil for cooking

The Art of Dough Folding: Elevating Empanadas to Perfection

Step 1: Preparing the Dough

The journey to crafting perfect empanadas begins with the dough—a delicate balance of flakiness and tenderness. Here’s how to master it:

Gather Your Ingredients:

• In a mixing bowl, combine the all-purpose flour and salt.
• Add the cold, cubed unsalted butter to the flour mixture.

Cutting in the Butter:

• Using a pastry cutter or your fingertips, work the butter into the flour until the mixture resembles coarse crumbs. The key is to keep the butter cold and to work quickly to prevent it from melting into the flour.

Adding Cold Water:

• Gradually add the cold water to the flour and butter mixture. Use a fork to combine until the dough starts to come together. You may not need all the water, so add it gradually.

Forming the Dough:

• Turn the dough out onto a lightly floured surface and gently knead it a few times until it forms a cohesive ball. Be careful not to over-knead, as this can make the dough tough.

Chilling the Dough:

• Wrap the dough in plastic wrap and refrigerate it for at least 30 minutes. This rest allows the gluten to relax and makes the dough easier to roll out.

Step 2: Creating the Filling

While the dough chills, let’s prepare the flavorful and healthy filling that will go inside our empanadas:

Sautéing Aromatics:

• In a skillet over medium heat, add a drizzle of olive oil. Once hot, add the minced garlic, chopped red onion, and red bell pepper. Sauté for about 3-4 minutes until the vegetables are softened.

Adding Seasonings:

• Sprinkle the ground cumin and smoked paprika over the sautéed vegetables. Stir to coat them with the spices, releasing their aromatic flavors.

Incorporating Proteins and Grains:

• Add the shredded cooked chicken breast, cooked quinoa, black beans, and corn kernels to the skillet. Stir well to combine all the ingredients.

Seasoning to Perfection:

• Season the filling with salt and black pepper to taste. Remember that the flavors will intensify as the filling cools, so go easy on the salt.

Let It Cool:

• Remove the skillet from the heat and let the filling cool to room temperature. This step is crucial to prevent the dough from becoming soggy when you assemble the empanadas.

Step 3: Assembling the Empanadas

With our dough rested and our filling prepared, it’s time to bring them together in harmony:

Rolling Out the Dough:

• Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
• On a lightly floured surface, roll out the chilled dough to about 1/8 inch thick. You want it thin enough to be pliable but not too thin that it tears easily.

Cutting Circles:

• Using a round cutter (about 4-5 inches in diameter), cut out circles from the rolled-out dough. Re-roll and cut any leftover scraps to minimize waste.

Filling the Empanadas:

• Place a spoonful of the cooled filling in the center of each dough circle. Be careful not to overfill, as it can make sealing the empanadas tricky.

Folding and Sealing:

• Fold the dough over the filling to create a half-moon shape. Press the edges together to seal the empanada. You can use a fork to crimp the edges for a decorative touch.

Brushing with Egg Wash (Optional):

• For a golden finish, you can whisk an egg and brush it lightly over the tops of the empanadas before baking.

Step 4: Baking to Perfection

Our empanadas are now ready to bake:

• Place the assembled empanadas on the prepared baking sheet, leaving some space between each one.
• Bake in the preheated oven for 20-25 minutes or until the empanadas are golden brown and crisp.
• Remove from the oven and let them cool for a few minutes before serving. Enjoy your healthy empanadas!

The Technique that Elevates Empanadas: Dough Folding

The art of dough folding is what transforms a humble pastry into the sublime delight that is the empanada. This technique is a dance of balance, finesse, and craftsmanship that sets empanadas apart in the world of savory pastries.

Texture and Consistency

Dough folding is not merely about enclosing a filling; it’s about achieving the perfect texture and consistency. In the case of empanadas, the dough should be thin enough to be delicate but sturdy enough to hold the filling without tearing or becoming soggy during baking.

Flavor Harmony

The way the dough envelops the filling plays a vital role in flavor harmony. It ensures that each bite delivers a balance of flaky, buttery pastry and a burst of savory filling. When done right, the dough acts as a vessel that enhances and complements the flavors within.

Visual Appeal

The art of dough folding also contributes significantly to the visual appeal of empanadas. The perfectly crimped edges and the golden hue of the baked pastry create an enticing presentation that invites you to savor the deliciousness within.

Customization and Creativity

Dough folding is a technique that encourages creativity. Empanadas can be filled with an array of ingredients, from meats and vegetables to cheeses and herbs. The folding technique adapts to accommodate a diverse range of fillings, allowing you to tailor your empanadas to your taste and dietary preferences.

The Culmination of Culinary Craftsmanship

Empanadas are more than just a dish; they are a testament to the artistry of dough folding. The balance of texture, flavor, and visual appeal achieved through this technique elevates empanadas from a simple pastry to a culinary masterpiece.

Conclusion: A Culinary Journey Unveiled

As we conclude our culinary journey into the world of healthy empanadas, we’ve not only discovered the secrets to crafting these delectable parcels of flavor but also unraveled the art of dough folding—the technique that makes them truly exceptional.

Next time you embark on your culinary adventure, armed with flour, butter, and a flavorful filling, remember the finesse of dough folding. It’s a technique that transforms simple ingredients into a symphony of taste and texture, a celebration of creativity, and a testament to the culinary craftsmanship that makes every bite of empanada a moment of pure delight.