If you have a hard time incorporating vegetables into your diet, doing it with the filling of an empanada may be the solution. The combination of vegetables and corn is not only delicious, but it is also ideal to eat if you are looking to lose weight or if you have diabetes, since it has a low glycemic index and provides a lot of satiety. You should know that corn, despite being considered a starchy vegetable, in the same way as potatoes, sweet potatoes, sweet potatoes and cassava, provides twice the fiber. For its part, chard is one of the vegetables that provides the fewest calories, it also has a lot of fiber and is a source of iron.
Ingredients to make Vegetable and Corn Empanadas:
- 6 empanada disks
- 10 chard leaves
- 1 small onion
- ½ cup of corn
- ½ teaspoon of nutmeg
- 2 tablespoons grated cheese
- 1 tablespoon spreadable cheese
- 1 pinch of pepper
- 1 tablespoon of oatmeal
How to make Vegetable and Corn Empanadas:
To start with the recipe for vegetable and corn empanadas, first peel and chop the onion to sauté it in a pan with a teaspoon of oil. When translucent, lower heat to medium and add a tablespoon of hot water to prevent sticking, but not so much that it boils. Continue adding water as needed until caramelized. Meanwhile, wash and chop the chard leaves or process them to make them smaller. You should not cook them so that they yield more and maintain their nutrients. Also, this way, they won’t be so wet and the chard empanadas won’t explode in the oven.
Tip: if you wish, you can replace the chard with spinach and make delicious spinach empanadas.
Mix the sautéed onion with the chopped chard, the shelled corn and the seasonings. You can use frozen or canned corn. If you use fresh, cook it 4 minutes per unit in the microwave, in a covered container. Also add the oatmeal so that it absorbs its moisture and thus the empanadas do not explode in the oven.
Tip: if you are vegan, avoid the cheeses mentioned in this recipe.
Fill the empanadas with the vegetable preparation, previously moistening the edges. Secure the closure with a fork, as you can see in the image. Arrange the empanadas in a previously greased roasting pan and then cook them in a preheated oven at 200ºC-220ºC for 10 minutes. You will notice that the dough is slightly golden.
When they are ready, you can serve your creamy corn and vegetable empanadas. To eat! Tell us your opinion in the comments and share with us a photograph of the final result.
With what to accompany the vegetable and corn empanadas?
As we mentioned at the beginning of this recipe, chard is a source of iron. However, unlike iron that comes from animal products, such as meat, we need to modify some aspects around food to better absorb it. That is why we recommend that you accompany your empanadas with orange and lemon juice or with a tomato and onion salad, since the acid favors absorption.
On the contrary, we advise against consuming chocolate and infusions after a meal. Likewise, if you usually drink coffee after eating, it is advisable to wait at least 30-40 minutes.
