Kale and Black Bean Empanadas with a Creamy Honey Lime Dipping Sauce

I love empanadas.  Recently I flew to Doral, Florida for a client and I stumbled upon this cafe/market place called Graziano’s that had various types of Empanadas from Argentina.  Of course, the foodie in me had to try just about every one of them.  

So glad I did!




My palate was like a symphony of succulent flavors that burst into a tasteful medley!  Having lived in the Dominican Republic, I’ve enjoyed my share of their flavorful and well-seasoned Empanadas too!  Have you tried them?  They remind me of patties or turnovers. 

While the memory of the taste was still fresh in my mind (oh how I wish it was with my mouth!) when I got back home, I decided to give it a go and make some myself and then share it with my clients.  This is my Kale & Black Bean Empanada.
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When you use whole foods such as kale and black beans, you’re maximizing the nutrients.  For example,

Kale

Low in calories and high in fiber.  Did you know?  1 cup of kale gives you well over the recommended daily servings of:

  • Vitamin A – Helps with vision and skin.
  • Vitamin C – It offers more vitamin C than oranges.  According to WebMD it is required for the proper development and function of many parts of the body.  It also helps in maintaining proper immune function.
  • Vitamin K – Helps with blood clotting and preventing excessive bleeding.  

Black Beans

Both plant-based eaters and omnivores love ’em!  They’re high in fiber and antioxidants.  What does that mean?

  • Fiber – Keeps you fuller longer.
  • Antioxidants – Help to prevent free radical damage, or oxidative stress. Here’s the deal.  When you have high amounts of free radicals in your body coupled with a poor diet the antioxidants can’t beat ’em.  This makes one more susceptible to disease.  




I love this Kale & Black Bean Empanada recipe because of all the nutrient-dense ingredients.  Make it for your next gathering and it will be the perfect healthy appetizer or serve it as a compliment to a weeknight meal!  As you can see in the pics below, it’s a simple process.  You know every ingredient in this recipe and that’s a good thing!





My client enjoyed the Honey Lime dipping sauce recipe as well.  It helps to balance out the flavors.    kale_empanadawithsauce

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Kale & Black Bean Empanada with a Creamy Honey Lime Dipping Sauce
Yields 10
A healthy and hearty empanada recipe that can be served as a main dish, appetizer or snack. Perfect for a hit at your next party!
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Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Ingredients
  1. 2 1/2 cups of unbleached, unbromated flour
  2. 1/2 cup of cold water
  3. 1 tablespoon of coconut oil
  4. 1 stick of organic butter, softened
  5. 1 egg
  6. 1 cup of organic kale
  7. 1 can of organic beans (rinsed and drained)
  8. 1 small onion, diced
  9. 1/2 cup of organic corn
  10. Sea salt and pepper to taste
  11. 1 teaspoon of oregano
  12. 2-3 garlic cloves minced
  13. 1 heaping tablespoon of organic tomato paste
  14. HONEY LIME DIPPING SAUCE
  15. 1 cup of organic plain yogurt (if vegan use dairy-free yogurt)
  16. 1/4 cup of honey (if vegan use agave nectar or alternative sweetener)
  17. 2 tablespoons of cilantro
  18. 1 lime, juiced
Instructions
  1. Preheat oven to 350°F
To Make the Dough
  1. Melt butter and water over low heat.
  2. Combine flour and liquid mixture and mix with a fork.
  3. Add egg and water and mix with your hands.
  4. Shape into a ball, cover and let rest for about 15 minutes.
  5. In the meantime...
For the Filling
  1. Heat a skillet over medium heat and add oil.
  2. Saute onions for 2-3 minutes.
  3. Add beans, kale, tomato paste and seasonings and cook for 5-7 minutes. Do not overcook kale. You want it to remain a bright deep green color.
  4. Remove from heat.
Putting it all together
  1. Roll the dough on a floured surface so that it is the thickness of a thin pancake.
  2. Use a 6 inch of diameter circular bowl or the like to make circles.
  3. Continue to roll the excess dough and making more circles until you have no more.
  4. Fill half of the circle with enough filling leaving room to be able to fold over and seal making it moonshaped.
  5. Wet the edges and press with your fingers.
  6. Use a fork to seal it well.
  7. Placed empanadas on a flat cookie sheet and brush with coconut oil.
  8. Bake for 12-15 minutes or until golden brown.
  9. CREAMY HONEY LIME DIPPING SAUCE
  10. Mix well all the ingredients for the sauce.
Notes
  1. Dip and Enjoy!
FYI Cynthia http://www.fyicynthia.com/
 I hope you enjoy it!
In good delicious health,
Cynthia
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