Corn, despite being considered a starchy vegetable, in the same way as potatoes, sweet potatoes and cassava, provides twice the fiber. Also, this contribution makes it ideal to incorporate into the diet of those who seek to lose weight or have diabetes. For their part, zucchini are one of the lightest vegetables, since they provide only 17 calories per 100 grams. The combination of both ingredients will make the empanada filling very healthy. In this article we teach you how to make easy corn and zucchini empanadas. Keep reading!
Ingredients to make Zucchini and Corn Empanadas:
- 1 small onion
- 1 large zucchini
- ½ cup corn kernels
- 1 teaspoon of nutmeg
- ½ teaspoon pepper
- 60 grams of fresh cheese
- 6 empanada disks
- 1 egg (optional)
- 1 tablespoon of seeds (optional)
How to make Zucchini and Corn Empanadas:
To start with the recipe for zucchini and corn empanadas, first peel and chop the onion to sauté it in a pan with a teaspoon of oil. Once transparent, lower the heat to medium and, if necessary, add a tablespoon of hot water to clear it from the bottom. Repeat until caramelized.
When you have achieved the effect, raise the heat to the maximum and add the clean and cubed squash along with the corn kernels. You can use precooked fresh, canned or frozen. Cook for about 5 minutes.
Remove the vegetables from the heat and season to taste with nutmeg, pepper and cubed cheese. When it is cold, fill the empanadas by wetting half the edge of the disc so that they are well sealed. You can close them with a fold or by pressing on the edge with a fork.
Tip: avoid the cheese or replace it with a plant-based one to make this vegan recipe. To make it lactose free, choose a cheese with these characteristics or avoid it.
Place the zucchini and corn empanadas in a previously greased roasting pan, with the seam facing up. If you wish, you can paint them with beaten egg so that they are well browned. You can also sprinkle them with seeds.
Cook your empanadas in the oven at 200-220 ºC for about 15 or 20 minutes until they are golden.
Trick: the ideal is that the empanadas are at room temperature when they are baked, on the contrary, if they are very cold they can explode losing the cheese. Of course, do not leave them out of the cold for more than 2 hours.
Let’s eat! Tell us in the comments your opinion and share with us a photograph of the final result.
With what to accompany the zucchini and corn empanadas
This dish has all the nutrients that a balanced dish needs. These are carbohydrates (the dough and the corn), proteins (the cheese) and vegetables (the squash). You can also accompany your empanadas with a salad to add more nutrients to the dish, as well as a fresh yogurt sauce.
