Enjoy a tasty and satisfying snack with just one serving of empanada, pumpkin. With only 256 calories, it's a guilt-free indulgence for any time of the day.
Aside from being a delicious treat, pumpkin empanada is also a nutritional powerhouse. Pumpkin is loaded with essential vitamins and minerals that offer numerous health benefits.
In this article, we'll explore everything you need to know about pumpkin empanada, from its ingredients to its health benefits and variations.
Ingredients of Pumpkin Empanada
To make pumpkin empanada, you will need the following ingredients: all-purpose flour, salt, shortening, water, canned pumpkin, brown sugar, cinnamon, ginger, nutmeg, and cloves. Mix the flour, salt, and shortening in a bowl. Add water and mix well. In another bowl, mix the pumpkin, sugar, and spices. Roll out the dough and spoon the pumpkin mixture onto it. Fold the dough over and seal the edges with a fork. Bake in the oven for 25 minutes or until golden brown.
Why is Pumpkin Empanada a Perfect Snack?
Pumpkin empanada is a perfect snack for several reasons. First, it's easy to make and can be prepared in advance. Second, it's convenient to carry and eat on the go. Third, it's delicious and satisfying, making it an excellent choice for curbing cravings. Furthermore, pumpkin empanada is a healthier alternative to other snacks as it is made with natural ingredients and is low in calories. It also contains fiber, which helps keep you full and aids in digestion.
What is in a Serving of Pumpkin Empanada?
A serving of pumpkin empanada typically weighs around 90 grams and contains 256 calories. It has 11 grams of fat, 36 grams of carbohydrates, and 4 grams of protein. It also provides 4 grams of fiber, 13% of the daily value for vitamin A, and 6% of the daily value for iron.
Calories and Nutrients in Pumpkin Empanada
Pumpkin empanada is a nutrient-dense food that provides several essential vitamins and minerals. One serving of pumpkin empanada contains 256 calories, 11 grams of fat, 36 grams of carbohydrates, and 4 grams of protein. It also contains 13% of the daily value for vitamin A, which is essential for eye health and immune function. Additionally, it provides 6% of the daily value for iron, which is important for maintaining healthy blood cells and energy levels. Furthermore, pumpkin empanada is a good source of fiber, which helps regulate digestion and keep you feeling full for longer periods.
How to Make Pumpkin Empanada?
To make pumpkin empanada, start by making the dough. Mix 2 cups of all-purpose flour and 1/2 teaspoon of salt in a bowl. Cut in 1/2 cup of shortening until the mixture resembles coarse crumbs. Gradually add 4-6 tablespoons of cold water, mixing until the dough forms a ball. In another bowl, mix 1 cup of canned pumpkin, 1/2 cup of brown sugar, 1 teaspoon of cinnamon, 1/2 teaspoon of ginger, 1/4 teaspoon of nutmeg, and 1/4 teaspoon of cloves. Roll out the dough on a lightly floured surface and cut circles using a cookie cutter. Spoon the pumpkin mixture onto the center of each circle, fold the dough over the filling, and seal the edges with a fork. Bake the empanadas in a preheated oven at 400°F for 20-25 minutes or until golden brown.
Tips and Tricks in Cooking Pumpkin Empanada
To make the perfect pumpkin empanada, follow these tips and tricks: - Use cold water when making the dough to prevent the shortening from melting and making the dough tough. - Chill the dough for at least 30 minutes before rolling it out to make it easier to handle.
Health Benefits of Pumpkin Empanada
Pumpkin empanada offers several health benefits, including: - Boosts immune function: Pumpkin is rich in vitamin A, which is essential for immune function and helps fight infections. - Promotes healthy digestion: The high fiber content in pumpkin empanada aids in digestion and helps regulate bowel movements.
Pumpkin Empanada Variations to Try
There are several variations of pumpkin empanada that you can try, such as: - Adding cream cheese to the pumpkin mixture for a creamier texture. - Drizzling caramel sauce over the empanadas for a sweet and decadent treat.
Best Ways to Enjoy Pumpkin Empanada
Pumpkin empanada can be enjoyed in several ways, such as: - As a snack in between meals. - As a dessert paired with a scoop of vanilla ice cream.
Nutrition Tip for Pumpkin Empanada
To boost the nutritional value of pumpkin empanada, try adding some chopped nuts, such as almonds or walnuts, to the pumpkin mixture. This will increase the protein and healthy fat content of the snack.
Pumpkin empanada is a delicious and nutritious snack that offers several health benefits. It's easy to make, convenient to carry, and a guilt-free indulgence. Plus, with its tasty pumpkin filling, it's sure to satisfy your cravings.
5 FAQs about Pumpkin Empanadas
1. What is a pumpkin empanada?
A pumpkin empanada is a pastry that is typically made with a flaky dough and filled with a spiced pumpkin mixture. It is commonly eaten as a snack or dessert in Latin American countries and Spain.
2. Are pumpkin empanadas healthy?
Pumpkin empanadas can be a good source of nutrients, including fiber, vitamin A, and potassium. However, they are typically high in calories and fat due to the pastry dough and sugar used in the filling. As with any food, moderation is key.
3. How are pumpkin empanadas made?
To make pumpkin empanadas, a filling is made from cooked pumpkin, sugar, and spices such as cinnamon, nutmeg, and cloves. The dough is usually made with flour, butter, and water, and then rolled out and filled with the pumpkin mixture. The empanadas are then baked or fried until golden brown.
4. What are some variations of pumpkin empanadas?
There are many variations of pumpkin empanadas across different countries and regions. In some regions, the empanadas may be filled with sweet potato instead of pumpkin. Other variations may include different spices or additions such as raisins or nuts.
5. How can I serve pumpkin empanadas?
Pumpkin empanadas can be served as a sweet snack or dessert. They can be dusted with powdered sugar or served with a dollop of whipped cream or ice cream. They can also be enjoyed alongside a cup of coffee or tea.