Beef Empanadas

Makes 10
Prep time 45 minutes, Pastry cooking time 15 minutes
Nutritional Information for Filling (Serving size approximate 50 grams): Energy 279 kJ (67 kcal), Protein 6.8 g, Fat total 2.8 g – saturated 1.1 g, Carbohydrate 2.8 g – sugars 1.2 g, Sodium 16 mg
Nutritional Information for Pastry (Serving size approximate 50 grams) Energy 547 kJ (131 kcal), Protein 4.6 g, Fat total 3.7 g – saturated 0.4 g, Carbohydrate 18.5 g – sugars 1.2 g, Sodium 21 mg

Ingredients

Filling

50 g red lentils

250 ml boiling water

250 g minced beef

1 Tbsp smoked paprika

1/2 Tbsp ground cumin

1 tsp chilli powder

pepper to taste

3 Tbsp oil

1 onion, diced

150 ml salt-reduced stock

1/2 Tbsp chopped fresh oregano

1/2 Tbsp finely chopped parsley

1 spring onion, finely sliced

Pastry

2 cups wholemeal flour

1 cup strong (high grade) white flour

1 cup reduced-fat natural yoghurt

2 Tbsp oil

1 egg, beaten

Directions

To make the filling, rinse red lentils in a sieve and put in a bowl. Pour boiling water over the lentils and allow to stand while doing the other parts of preparation.

Combine the minced beef, paprika, cumin, chilli powder and pepper in a large bowl. Heat oil in a pan and add the onion, cook until soft. Add mince and brown.

Drain soaked lentils. Add to pan with the stock, reduce heat and simmer until lentils are soft. Turn off heat and add oregano, parsley and spring onion. Allow to cool while you prepare the pastry.

To make the pastry, mix flours in a large bowl. Mix yoghurt, oil and egg in a jug.

Put the wet ingredients into the dry and mix using your hands to work the mixture into a single ball. It may seem slightly dry but only add extra water,1 teaspoon at a time, as you want a firm but not sticky dough. Leave to rest for 20 minutes.

Roll the pastry into large circles (around 15cm in diameter, but as large as you can without the pastry breaking).

Place the filling on half (one side) of a pastry circle. Fold the other half over the top. Seal pastry edges with the beaten egg and brush the top with egg also.

Bake at 180°C for around 15 minutes.

Tips: This pastry alternative is higher in fibre and lower in saturated fat than regular pastry. It is useful for making leftover pasties suitable for lunches.

Once the pastry is made you have many options for fillings. For example, try using any leftover meat dishes with vegetables, or fill with baked beans.

Helen Gibbs