Whole Wheat Veggie Empanadas

These Whole Wheat Veggie Empanadas feature a tender, nutty dough made with fresh milled whole wheat flour and a hearty, flavorful filling of sautéed vegetables, beans, and spices. Baked to golden perfection, they’re a wholesome, satisfying handheld treat perfect for meals or snacks.

Why You’ll Love This Recipe

As an experienced chef, I adore this recipe because it transforms simple, nutrient-dense ingredients into something truly special. Using fresh milled whole wheat flour gives the dough an incredible earthy flavor and superior texture—tender yet sturdy, with none of the heaviness you sometimes get from store-bought whole wheat.

The veggie filling bursts with natural sweetness from corn and peppers, savory depth from onions and garlic, and protein from black beans, making every bite nutritious and delicious. These empanadas are baked instead of fried, so they’re lighter without sacrificing that irresistible flaky crust.

They’re versatile for family dinners, meal prep, parties, or on-the-go lunches, and the process is forgiving even for home bakers. Plus, the aroma while baking is irresistible—pure comfort food with a healthy twist you’ll crave again and again.

Yield: 14 medium empanadas

Whole Wheat Veggie Empanadas

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Nutty whole wheat dough stuffed with savory veggie-bean filling, baked golden—healthy, flavorful handheld treats.

Prep Time 40 minutes

Cook Time 25 minutes

Additional Time 30 minutes

Total Time 1 hour 35 minutes

Ingredients

For the Dough:

• 3 cups fresh milled whole wheat flour (from hard white wheat for milder taste)
• ½ teaspoon salt
• 1 cup (2 sticks) cold unsalted butter, cubed (or vegan alternative)
• 1 large egg
• ½ to ¾ cup cold water (add gradually)

For the Veggie Filling:

• 2 tablespoons olive oil
• 1 large onion, finely diced
• 3 garlic cloves, minced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 cup corn kernels (fresh or frozen)
• 1 can (15 oz) black beans, rinsed and drained
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon chili powder (adjust to taste)
• Salt and black pepper to taste
• Juice of 1 lime
• Optional: ¼ cup chopped fresh cilantro

For Assembly:

• 1 egg beaten with 1 tablespoon water (egg wash, optional)

Instructions

1. Start with the dough magic — In a large bowl, whisk together your fresh milled whole wheat flour and salt. This nutty flour is going to make the most flavorful crust ever!
2. Cut in the butter — Add the cold cubed butter. Using your fingertips or a pastry cutter, work it into the flour until the mixture looks like coarse breadcrumbs with pea-sized butter pieces. This creates that dreamy flakiness.
3. Bring it together — Beat the egg lightly and mix it in. Gradually add cold water, a tablespoon at a time, stirring until the dough just comes together into a ball. Don't overwork it—gentle is key for tenderness.
4. Chill out — Flatten the dough into a disk, wrap in plastic, and refrigerate for at least 30 minutes. This relaxes the gluten so rolling is easy and the empanadas bake up beautifully.
5. Sauté the veggies — While chilling, heat olive oil in a large skillet over medium heat. Add onion and cook until soft and golden, about 5 minutes. Toss in garlic, bell pepper, zucchini, and corn—sauté for another 5-7 minutes until tender and fragrant.
6. Build the filling flavor — Stir in black beans, tomato paste, cumin, paprika, chili powder, salt, and pepper. Cook 3-4 minutes more. Finish with lime juice and cilantro if using. Taste and adjust—let it cool slightly so it doesn't melt the dough.
7. Roll out the dough — Preheat oven to 400°F (200°C) and line baking sheets with parchment. On a lightly floured surface, roll dough to about ⅛-inch thick. Cut 5-6 inch circles (use a bowl or cutter). Gather and reroll scraps gently.
8. Fill with love — Place 2 tablespoons filling in the center of each circle. Fold over into half-moon shape. Press edges to seal, then crimp with a fork for that classic look and secure seal.
9. Golden finish — Place on baking sheets. Brush tops with egg wash for shine. Cut small slits on top to let steam escape.
10. Bake to perfection — Bake 20-25 minutes until golden brown and crisp. Cool on a wire rack for a few minutes—the filling will be lava-hot! Serve warm and enjoy every wholesome bite.

Notes

Fresh milled flour can vary in absorption—adjust water as needed. These are best baked fresh but freeze wonderfully. For extra nutrition, add chopped spinach or carrots to the filling.

Nutrition Information

Yield

14

Serving Size

1
Amount Per Serving Calories 379Total Fat 19gSaturated Fat 10gUnsaturated Fat 9gCholesterol 51mgSodium 96mgCarbohydrates 48gFiber 8gSugar 3gProtein 10g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

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Recipe Tips and Tricks

Fresh milled flour absorbs more liquid than store-bought, so start with less water and add gradually until the dough comes together without being sticky. Chill the dough for at least 30 minutes—it relaxes the gluten for easier rolling and a flakier result.

Use a sharp cutter or bowl to make perfect circles; reroll scraps gently but minimally to avoid toughness. Don’t overfill—about 2 tablespoons per empanada prevents bursting. Seal edges with a fork for a pretty crimp and to keep filling inside.

Brush with egg wash for shine or olive oil for vegan. Bake on parchment-lined sheets to prevent sticking. If the dough cracks, lightly moisten and press together. Let empanadas cool slightly before eating—the filling is hot!

Ingredients Notes

Fresh milled whole wheat flour is the star here—milling your own berries (hard white or soft white for milder flavor) yields fresher taste, more nutrients, and better digestibility than pre-ground flour. It has a nuttier profile and higher fiber. Butter adds richness and flakiness; use cold for best texture (vegan butter works too).

Black beans provide plant-based protein and heartiness. Fresh veggies like onions, bell peppers, zucchini, and corn bring color, crunch, and natural sweetness—use fresh or frozen corn.

Spices (cumin, paprika, chili powder) add warm Latin-inspired flavor without heat overload. Garlic and tomato paste deepen savoriness. A touch of lime juice brightens everything. Egg wash is optional for golden tops; skip or use plant milk for vegan.

Variations and Substitutions

For a vegan version, swap butter with solid coconut oil or vegan margarine and skip egg wash—brush with olive oil or aquafaba. Add cheese like cheddar or feta to the filling for creaminess, or keep it dairy-free with nutritional yeast.

Swap black beans for lentils, chickpeas, or mushrooms for varied protein. Veggie mix can change seasonally—try spinach and feta, sweet potato and kale, or roasted eggplant and olives for Mediterranean flair.

For spicier, add jalapeños or chipotle. Gluten-sensitive? This is whole wheat, but experiment with spelt flour. Make mini empanadas for appetizers by using smaller circles. Air-fry at 375°F for 10-12 minutes for crispier results with less oil. Sweet variation: fill with fruit for dessert empanadas.

Storage Options

Store baked empanadas in an airtight container in the fridge for up to 4 days. Reheat in a 350°F oven for 8-10 minutes to restore crispness (microwave softens them).

Freeze unbaked or baked for up to 3 months—place on a tray to freeze individually, then bag. Bake frozen unbaked empanadas directly (add 5-8 minutes); thaw baked ones before reheating.

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