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Whole Wheat Empanaditas

Empanaditas are famous throughout Latin America. Some prefer them fried, others baked; some like to fill them with meat, while others choose vegetable fillings, from corn to spinach. My favorite? The spicy meat empanadita. They remind me of my many amazing trips to the north of Argentina and Bolivia. 

Regardless of their deliciousness, what we all love about empanaditas is their practicality and versatility. They are the perfect partner for casual social gatherings, a favorite for special event, or a good snack when we’re feeling hungry.

In my own kitchen, I try to recreate my favorite Latin recipes with healthy twists.  It’s a way to enjoy classic dishes without compromising my waistline.  So, today, I bring you a healthy version of the beloved empanadita, using a whole wheat dough with a vegan filling, rather than a white flour dough with a meat filling. Humita is a traditional corn-based filling used since pre-Hispanic times, and it is popular in Bolivia, Peru, Colombia, Ecuador and Northern Argentina.  It is a simple alternative that helps me to enjoy these treats with family and friends…without the guilt!

Humita Whole Wheat Empanadas

  • 6 ounces organic whole wheat flour
  • 6 ounces flour cake
  • 1 teaspoon salt
  • 1 1/2 tablespoons vegetable oil
  • 1 tablespoon organic all-vegetable shortening
  • 1 cup water
  • 3 ear cooked yellow corn
  • 1 white onion
  • 1 bay leaf
  • 1 clove garlic
  • 2 cups low-fat milk
  • 3 tablespoons flour
  • 2 tablespoons butter
  • 1 pinch salt and fresh ground pepper
  • 1/4 teaspoon freshly grated nutmeg
  • 1 egg

Get the whole recipe.

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