Name: Healthy Sourdough Discard Empanadas
Prep time: 45 min
Cook time: 25 min
Total time: 1 h 10 min
Cuisine: Latin American
Ingredients: For the Dough:; 1 cup sourdough discard; 1 1/2 cups whole wheat flour; 1/2 cup unsalted butter, cold and cubed; 1/2 teaspoon salt; 1/4 cup cold water (as needed); For the Filling:; 1 tablespoon olive oil; 1/2 pound lean ground turkey; 1 small onion, finely chopped; 1/2 cup red bell pepper, diced; 1/2 cup green bell pepper, diced; 2 cloves garlic, minced; 1 teaspoon ground cumin; 1/2 teaspoon smoked paprika; 1/2 teaspoon chili powder; Salt and black pepper, to taste; 1/4 cup tomato sauce; 1/4 cup low-sodium chicken broth; 1/4 cup fresh cilantro, chopped (optional); 1 large egg, beaten (for egg wash)

Delicious and healthy baked Sourdough Discard Empanadas with vegetable filling.

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Healthy Sourdough Discard Empanadas: Flaky, Wholesome, and Zero-Waste Goodness 🥟🌱✨

1. Introduction

Looking for a delicious way to use up your sourdough discard while creating a nutritious meal? These Healthy Sourdough Discard Empanadas are the perfect solution! Packed with wholesome ingredients and bursting with flavor, these empanadas are a fantastic way to reduce food waste while enjoying a satisfying dish. Whether you’re a sourdough enthusiast or just looking for a healthier twist on traditional empanadas, this recipe is sure to impress.

Empanadas have been enjoyed for centuries across various cultures, and this version combines the tangy goodness of sourdough with nutrient-rich vegetables for a modern, health-conscious take. The sourdough discard adds incredible depth of flavor while helping you maintain your zero-waste kitchen goals. If you’re interested in other creative ways to use sourdough discard, check out these delicious sourdough empanada variations for more inspiration.

2. Ingredients

This recipe uses simple, wholesome ingredients that you likely already have in your kitchen. The beauty of these empanadas lies in their versatility – feel free to customize the filling based on what’s in season or your personal preferences.

1 cup sourdough discard (unfed starter) – The star ingredient that adds flavor and reduces waste
1 ½ cups whole wheat flour (or all-purpose flour) – Whole wheat adds fiber, but all-purpose works too
¼ cup olive oil – For richness and to help create a flaky crust
½ tsp salt – Enhances all the flavors
1 cup mixed vegetables (bell peppers, onions, spinach, etc.) – Packed with nutrients and color
½ cup crumbled feta or shredded mozzarella cheese (optional) – Adds creaminess and protein
1 tsp cumin – Warm, earthy flavor
1 tsp paprika – For a subtle smokiness
1 egg (for egg wash, optional) – Creates that beautiful golden finish

For more healthy meal ideas that use similar ingredients, visit mealsmom.com where you’ll find plenty of nutritious recipes to try.

3. Step-by-Step Instructions

Step 1: Prepare the Dough

In a large mixing bowl, combine the sourdough discard, flour, olive oil, and salt. The sourdough discard gives the dough a wonderful tangy flavor and helps create a tender texture. Mix until a soft dough forms – it should be slightly tacky but not overly sticky. If the dough is too sticky, add a little more flour, about a tablespoon at a time. Knead for 2-3 minutes until smooth. This brief kneading helps develop the gluten just enough for structure without making the dough tough. Cover with a damp towel and let it rest for 30 minutes. This resting period allows the flour to fully hydrate and makes the dough easier to work with.

Sourdough discard and ingredients for Healthy Sourdough Discard Empanadas on a wooden cutting board.

Step 2: Make the Filling

While the dough rests, prepare your filling. Heat a tablespoon of olive oil in a pan over medium heat. Add your chopped vegetables – I recommend a colorful mix like red bell peppers, onions, and spinach for maximum nutrition and visual appeal. Sauté until the vegetables are tender but still have some bite, about 5-7 minutes. Add the cumin, paprika, and salt to taste. These spices create a wonderful depth of flavor that pairs perfectly with the tangy sourdough crust. If using cheese, stir it in now so it melts slightly and binds the filling together. Set aside to cool slightly – this prevents the filling from making the dough soggy when assembling.

Mixing sourdough discard, flour, and olive oil to form empanada dough.

Step 3: Assemble the Empanadas

Lightly flour your work surface and rolling pin. Roll out the dough to about ⅛-inch thickness – thin enough to be delicate but thick enough to hold the filling without tearing. Use a round cutter or the rim of a bowl (about 4-5 inches in diameter) to cut out circles. Gather the scraps, re-roll, and cut more circles until all dough is used. Place a generous spoonful of filling (about 2 tablespoons) in the center of each circle, leaving a ½-inch border. Fold the dough over to create a half-moon shape. To seal, you can crimp the edges with a fork or use the traditional empanada folding technique: fold and twist the edges to create a decorative rope pattern. This not only looks beautiful but ensures the filling stays securely inside during baking.

Rolling out dough and cutting circles for Healthy Sourdough Discard Empanadas.

Step 4: Bake to Perfection

Preheat your oven to 375°F (190°C) – this ensures even cooking and proper browning. Line a baking sheet with parchment paper for easy cleanup. Arrange the empanadas on the sheet, leaving about an inch between them for air circulation. For that beautiful golden finish, whisk an egg with a tablespoon of water and lightly brush it over the empanadas. This step is optional but highly recommended as it gives a professional bakery-quality appearance. Bake for 20-25 minutes until the crust is golden brown and crispy. The exact time may vary depending on your oven, so keep an eye on them after the 15-minute mark. Let them cool for 5 minutes before serving – this allows the filling to set slightly so it doesn’t spill out when you take a bite.

Healthy Sourdough Discard Empanadas filled with vegetables and cheese on a baking sheet.

4. Tips for Success

Flavor Boosters: Add minced garlic, fresh herbs like cilantro or parsley, or a pinch of chili flakes to the filling for extra flavor dimensions.
Dough Consistency: If the dough feels too dry, add a teaspoon of water at a time until it comes together. Conversely, if too sticky, dust with flour gradually.
Freezing Instructions: These empanadas freeze beautifully. Arrange unbaked empanadas on a tray, freeze until solid, then transfer to a freezer bag. Bake from frozen, adding 5-7 minutes to the cooking time.
Even Baking: Rotate the baking sheet halfway through cooking for even browning, especially if your oven has hot spots.

5. Variations

Meat Lovers: Add cooked ground turkey, chicken, or lean beef to the filling for extra protein. Brown the meat first, then mix with the vegetables.
Vegan Option: Skip the cheese and use a flax egg wash (1 tbsp ground flax + 3 tbsp water, let sit 5 minutes) for a plant-based version.
Spicy Kick: Mix in diced jalapeños, a dash of hot sauce, or a pinch of cayenne pepper for those who like heat.
Seasonal Twists: Try different vegetable combinations based on what’s in season – mushrooms in fall, zucchini in summer, or butternut squash in winter.

6. Serving Suggestions

These Healthy Sourdough Discard Empanadas are incredibly versatile when it comes to serving options. For a light meal, pair them with a fresh green salad dressed with lemon vinaigrette. They make excellent appetizers for parties – serve with an array of dipping sauces like chimichurri, salsa verde, or a creamy avocado dip. For a heartier meal, accompany them with black beans and rice. They’re also perfect for packed lunches – just wrap in foil and they’ll stay warm for hours.

7. Storage and Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days. To maintain crispiness when reheating, avoid the microwave. Instead, use an oven or toaster oven at 350°F (175°C) for about 10 minutes, or an air fryer at 375°F (190°C) for 3-4 minutes. For longer storage, freeze baked empanadas for up to 2 months. Reheat frozen empanadas directly in a 375°F (190°C) oven for 15-20 minutes until heated through.

8. Nutritional Benefits

These empanadas offer numerous health benefits thanks to their wholesome ingredients. The sourdough discard provides gut-friendly probiotics that support digestive health. Whole wheat flour adds fiber, which promotes satiety and helps regulate blood sugar levels. The vegetable filling delivers a spectrum of vitamins, minerals, and antioxidants – bell peppers are rich in vitamin C, spinach provides iron, and onions contain beneficial flavonoids. Olive oil contributes heart-healthy monounsaturated fats. Compared to traditional empanadas made with white flour and butter, this version offers more nutrients with fewer empty calories.

9. Conclusion

These Healthy Sourdough Discard Empanadas represent the perfect marriage of flavor, nutrition, and sustainability. They transform what might have been discarded into a delicious, wholesome meal that everyone will enjoy. The tangy sourdough crust pairs beautifully with the savory vegetable filling, creating a satisfying texture contrast in every bite. Whether you’re looking for creative ways to use your sourdough discard, wanting to add more vegetables to your diet, or simply craving a tasty handheld meal, this recipe delivers on all fronts. Easy to make, endlessly customizable, and packed with nutrients, these empanadas are sure to become a regular in your meal rotation. Give this recipe a try and discover how delicious healthy eating can be! 🎉🍽️

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