recipes40 min (includes 30 min chill) prep + 22 min cook
Baked Vegetable & Cheese Empanadas
September 9, 2026
Rate this recipe
5 / 5 (2 ratings)

⏱️
Prep Time
40 min (includes 30 min chill)
🔥
Cook Time
22 min
🍽️
Servings
2
Ingredients
- For the Dough
- 1 1/2 cups all-purpose flour
- 1/4 tsp salt
- 6 tbsp cold unsalted butter, cubed
- 4 to 5 tbsp ice-cold water
- For the Savory Filling
- 1 tbsp extra virgin olive oil
- 1/4 cup green onions (white and green parts), chopped
- 1/2 cup zucchini, finely diced
- 1/2 cup carrots, finely grated
- 1/4 tsp hing, bloomed
- 1/2 tsp ground black caraway (nigella/kalonji)
- 1/2 tsp ground coriander seed
- 1/4 tsp dried oregano
- 1/2 cup fresh Monterey Jack, shredded
- 1/8 tsp salt
- For Assembly
- 1 egg, beaten, for egg wash (or melted coconut oil for egg-sensitive diners)
- Optional Dipping Sauce (Chimichurri-Style)
- 1/2 cup fresh flat-leaf parsley, finely minced
- 1/4 cup fresh cilantro, finely minced
- 2 tbsp green onions, finely chopped
- 1 tsp pure sumac powder
- 4 tbsp extra virgin olive oil
- 1 tbsp water (add more by teaspoon as needed)
- Roasted Side
- 1 cup sweet potato, peeled and finely diced
- 1 cup zucchini, sliced into half-moons
- 1 1/2 tbsp extra virgin olive oil
- 1/4 tsp paprika
- 1/4 tsp dried thyme
- 1/8 tsp salt
Instructions
- 1Make the dough: In a large bowl, mix flour and salt. Cut in cold butter until the mixture looks like coarse crumbs. Add ice-cold water 1 tbsp at a time until dough just comes together. Shape into a disk, wrap, and chill 30 minutes.
- 2Cook the filling: Heat olive oil in a skillet over medium heat. Add ground black caraway, ground coriander, hing, and oregano to the oil and bloom 20 to 30 seconds until fragrant. Stir in green onions; cook 1 to 2 minutes until aromatic and softened.
- 3Add zucchini and carrots; saute 5 to 7 minutes until vegetables are cooked and pan moisture has mostly evaporated (this keeps the pastry crisp). Turn off heat, stir in 1/8 tsp salt, then cool completely. Fold in Monterey Jack. Add more sumac to taste if desired.
- 4Assemble: Heat oven to 375 F. Roll dough to about 1/8-inch thick and cut 4- to 5-inch circles. Fill each with a heaping tablespoon of filling, fold into half-moons, seal firmly, and crimp with a fork.
- 5Bake: Arrange on a parchment-lined sheet, brush with egg wash (or coconut oil), and bake 20 to 25 minutes until deep golden and crisp.
- 6Make the roasted side: Toss sweet potato, zucchini, olive oil, paprika, thyme, and salt. Spread on a parchment-lined sheet and roast at 375 F for 25 to 30 minutes, flipping halfway, until sweet potato is tender and edges are lightly caramelized.
- 7Optional dip: Mix parsley, cilantro, green onions, sumac, olive oil, and water. Rest 10 minutes so flavors meld; thin with a little extra water if needed.
- 8Serve: Plate empanadas hot with the roasted hash side. Offer the herb dip as optional.
About This Dish
Empanadas turn up across nearly every Latin American country in some form — a folded pastry, sealed and baked or fried, filled with whatever a region does best. This version keeps the format (buttery dough, crimped half-moon, egg-washed and baked golden) and swaps in a fresh vegetable-and-cheese filling for the traditional beef and tomato.
Why It Works for a Low-FODMAP Diet
- Boomed hing and green onion tops: Enough for real flavor without a heavy dose of fructans.
- No tomato, vinegar, or citrus: The classic beef-and-tomato filling is dropped entirely rather than reworked.
Make It Your Own
- Bigger batch: The dough doubles easily — freeze unbaked empanadas on a tray, then bag them for a freezer stash.
- Shape: Traditional crimping varies by country — a simple fork-crimp works fine here.
Storage
Best fresh from the oven while the pastry is crisp.
#dinner#vegetarian#low-histamine#low-acid#tomato-free#latin-american#baked#pastry#hand-pies#comfort-food#low-fodmap#salad
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