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Healthy Sourdough Discard Empanadas: Flaky, Nutritious, and Zero Waste! 🥟🌿🔥
1. Introduction
Looking for a delicious way to use up your sourdough discard while keeping things healthy? These Healthy Sourdough Discard Empanadas are the perfect solution! Packed with wholesome ingredients and featuring a flaky, golden crust that rivals traditional empanadas, they make an excellent snack, appetizer, or even a light meal. What makes them truly special is how they transform what would normally be discarded into something extraordinary. Whether you’re a sourdough enthusiast looking to reduce waste or just searching for a healthier twist on classic empanadas, this recipe delivers on both flavor and nutrition. The best part? You can customize the fillings to suit any dietary preference, making them versatile for the whole family.
Golden-brown sourdough discard empanadas fresh from the oven
2. Ingredients
Gathering quality ingredients is key to making these Healthy Sourdough Discard Empanadas truly shine. Here’s what you’ll need:
1 cup sourdough discard (unfed starter) – preferably at 100% hydration for best results
1 ½ cups whole wheat flour (or all-purpose flour if you prefer a lighter texture)
¼ cup olive oil (extra virgin for maximum flavor)
½ tsp salt (fine sea salt works best)
½ cup cooked lean ground turkey or black beans (for a vegetarian option that’s packed with protein)
½ cup diced bell peppers (use a mix of colors for visual appeal)
¼ cup diced onions (yellow or red onions both work well)
In a large mixing bowl, combine the sourdough discard, whole wheat flour, olive oil, and salt. The sourdough discard adds wonderful flavor and helps create a tender crust. Mix until a soft dough forms – it should be slightly tacky but not overly sticky. If needed, add a tablespoon more flour at a time until you achieve the right consistency. Knead lightly for about 2-3 minutes until smooth (no need for extensive kneading). Cover with a damp towel and let rest for 30 minutes. This resting period allows the gluten to relax, making the dough easier to work with.
Combining sourdough discard with flour creates a flavorful dough base
Step 2: Make the Filling
While the dough rests, prepare the flavorful filling. Heat a tablespoon of olive oil in a skillet over medium heat. Sauté onions and bell peppers until they become soft and fragrant, about 3-4 minutes. Add ground turkey or black beans, cumin, and paprika, cooking until everything is well combined and the turkey is fully cooked (about 5-6 minutes). The spices will bloom and create an aromatic filling. Let the mixture cool slightly before assembling – this prevents the dough from becoming soggy. For more meal inspiration using similar ingredients, visit MealsMom.
Sautéed vegetables and protein create a nutritious filling
Step 3: Assemble the Empanadas
On a lightly floured surface, roll out the dough to about ¼-inch thickness – slightly thinner than a pencil. Use a 4-5 inch round cutter, inverted glass, or bowl to cut out circles. Place a generous spoonful (about 2 tablespoons) of filling slightly off-center on each circle. Fold the dough over to create a half-moon shape. To seal, you can either crimp the edges with a fork (classic empanada look) or fold and twist the edges (more decorative). Ensure the edges are well sealed to prevent filling from leaking during baking.
Folding and sealing empanadas ensures even cooking
Step 4: Bake to Perfection
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper. Arrange the empanadas about 1 inch apart. 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 professional-looking results. Bake for 20-25 minutes or until the crust turns a deep golden brown and feels crisp to the touch. The filling should be piping hot (internal temperature of 165°F if using meat).
Perfectly baked empanadas with a flaky sourdough crust
4. Tips for Success
Dough consistency: If the dough feels too sticky after mixing, refrigerate for 15 minutes before rolling. The cold helps firm up the dough.
Flavor boosters: Add a sprinkle of cheese (cheddar, feta, or vegan cheese) inside the empanadas for extra richness.
Freezing: These freeze exceptionally well! Freeze unbaked empanadas on a tray before transferring to bags. Bake from frozen, adding 5-7 extra minutes.
Even baking: Rotate the baking sheet halfway through baking for even browning.
Alternative cooking: For extra crispiness, finish with 2-3 minutes under the broiler (watch carefully!).
5. Variations
Vegan Option: Skip the egg wash (use plant milk instead) and use plant-based fillings like spiced lentils or mushrooms.
Spicy Kick: Add chopped jalapeños, chipotle peppers, or ½ teaspoon chili flakes to the filling.
Sweet Version: Fill with cinnamon-spiced apples, berries, or pumpkin puree mixed with brown sugar.
Mediterranean Twist: Use feta, spinach, and sun-dried tomatoes as filling.
Breakfast Empanadas: Fill with scrambled eggs, cheese, and sautéed vegetables.
6. Serving Suggestions
These Healthy Sourdough Discard Empanadas shine as part of various meals. For appetizers, serve with fresh salsa, guacamole, or a yogurt-based dipping sauce. As a main dish, pair with a crisp green salad or roasted vegetables. They’re perfect for meal prep (store in the fridge and reheat as needed), picnics (they travel well at room temperature), or as a quick on-the-go snack. For parties, create an empanada bar with different fillings and dipping sauces!
7. Storage & Reheating
Store leftovers in an airtight container in the fridge for up to 3 days. For longer storage, freeze for 1 month – they maintain quality remarkably well. To reheat:
Oven: 350°F for 10-12 minutes (best method for restoring crispiness)
Air Fryer: 375°F for 5-6 minutes (excellent quick option)
Microwave: 30-45 seconds (softens the crust but convenient)
8. Health Benefits
These empanadas offer multiple health advantages. The sourdough discard provides beneficial probiotics and easier digestibility compared to regular dough. Whole wheat flour boosts fiber content (about 4g per empanada), supporting gut health and keeping you fuller longer. Lean proteins (turkey or beans) provide sustained energy, while the vegetables add vitamins A and C. Olive oil contributes heart-healthy monounsaturated fats. Compared to traditional empanadas, this version has about 30% fewer calories and significantly more nutrients per serving!
9. Conclusion
These Healthy Sourdough Discard Empanadas truly transform kitchen scraps into culinary gold. With their flaky, flavorful crust and customizable fillings, they satisfy cravings while nourishing your body. The recipe demonstrates how sustainable cooking can be delicious – reducing food waste never tasted so good! Whether you’re packing lunches, hosting gatherings, or simply enjoying a wholesome snack, these empanadas deliver on every level. Give them a try today and discover how easy and rewarding zero-waste baking can be! 🌱✨
These Healthy Sourdough Discard Empanadas offer a delightful way to utilize sourdough discard, resulting in a flaky and flavorful pastry filled with your choice of savory ingredients. Perfect for a wholesome snack or meal.
Ingredients
Scale
1 cup sourdough discard
1 ½ cups whole wheat flour
½ teaspoon salt
¼ cup olive oil
¼ cup cold water
Your choice of savory filling (e.g., seasoned vegetables, cooked meats, or cheese)
1 egg, beaten (for egg wash)
Instructions
In a mixing bowl, combine sourdough discard, whole wheat flour, and salt.
Add olive oil and mix until the mixture resembles coarse crumbs.
Gradually add cold water, mixing until a dough forms. Adjust with additional water or flour as needed.
Wrap the dough in plastic wrap and refrigerate for at least 30 minutes.
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
On a floured surface, roll out the chilled dough to about ⅛-inch thickness.
Cut out circles using a round cutter or glass.
Place a spoonful of your chosen filling in the center of each dough circle.
Fold the dough over the filling to create a half-moon shape and press the edges to seal. Use a fork to crimp the edges.
Place the empanadas on the prepared baking sheet.
Brush the tops with the beaten egg for a golden finish.
Bake for 20-25 minutes, or until the empanadas are golden brown.
Allow to cool slightly before serving.
Notes
Ensure the filling is not overly moist to prevent soggy empanadas.
Empanadas can be frozen before baking; bake from frozen, adding a few extra minutes to the baking time.
Experiment with different fillings to suit your taste preferences.
