- Cuisine Colombian
- Course Appetizer
- Prep 30 min
- Cook 25 min
- Serves 8
Ingredients
- 2 cups masarepa (precooked white or yellow cornmeal, e.g. P.A.N.)
- 2 to 2 1/2 cups warm water
- 2 tablespoons avocado oil, plus more for cooking
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 1 large organic onion, finely chopped
- 2 large cloves garlic, minced
- 2 cups organic black beans, cooked and mashed (no salt)
- 1 red bell pepper, thinly sliced
- 1/2 cup diced celery
- 1 large egg, beaten for brushing
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What you'll need
- Cast iron skillet — Sears better than any non-stick; naturally non-stick once seasoned. Compare options →
- Half-sheet pan — The workhorse of roasting and baking — get two so one is always clean.
- Mixing bowls with lids — Nest and stack; lids turn prep bowls into storage.
- Parchment paper (unbleached) — No non-stick spray needed; compostable.
Instructions
- In a mixing bowl, combine the masarepa, salt, and avocado oil. Gradually knead in the warm water until a soft, moist dough forms; let rest 5 minutes, adding water a tablespoon at a time if it cracks.
- Divide the dough into golf-ball-sized pieces and press each between two sheets of parchment (or in a tortilla press) into circles about 1/4 inch thick.
- In a large skillet over medium heat, sauté the chopped onion and minced garlic in a little avocado oil with the ground cumin until softened but not browned.
- Add the sliced red bell pepper and diced celery to the skillet and sauté for another 3-4 minutes.
- Stir in the mashed black beans and cook for an additional 2-3 minutes, seasoning with a little salt and combining all ingredients well.
- Spoon a tablespoon of the veggie-bean mixture onto one half of each dough circle. Fold into a half-moon and seal the edges firmly, pressing with a fork.
- Place the filled empanadas on a baking sheet lined with parchment paper. Brush the tops with beaten egg for golden browning.
- Bake in a preheated 375°F (190°C) oven for about 20 minutes, or until the edges are lightly golden and the filling is hot.
FAQ
Is this Medellín-Style Empanadas Colombianas gluten-free?
No, these empanadas are made with whole wheat flour and are not gluten-free. If you need a gluten-free version, consider using a gluten-free flour blend.
Can I use other types of beans for the filling?
Absolutely! You could substitute pinto or kidney beans if they're available in organic, non-GMO form and suit your preference.
Can I bake these instead of frying them?
Yes, you can achieve a crispy exterior by brushing them with olive oil and baking at 400°F. This is an excellent way to reduce overall fat while keeping the traditional flavors intact.
How should I store the empanadas if I want to cook them later?
You can freeze the uncooked empanadas on a tray before transferring them to a freezer bag for up to three months. When you're ready to eat, bake them directly from frozen for easy meal prep.
What makes this version healthier than what you find in local restaurants?
This recipe replaces processed ingredients with organic, non-GMO whole foods and leaner proteins. We also prioritize lower sodium levels to maintain an authentic flavor profile without the unnecessary additives.
How do I stop the dough from cracking or opening up while cooking?
Ensure you crimp the edges tightly with a fork and make sure your filling isn't too liquid. If the filling is too wet, steam will build up inside and cause the dough to burst during the cooking process.
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