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Tuna and Pumpkin Seed Empanadas – A Tasty and Protein Rich Weight Loss Recipe

Last Updated on November 30, 2024 by Arif Chowdhury

Are you in search of a tasty, nutritious snack that won’t derail your weight loss goals? Tuna and pumpkin seed empanadas are not only delicious but also packed with health benefits.

These hand pies are the perfect balance of protein, healthy fats, and spices that will keep you satisfied without the guilt.

In this article, we’ll dive into the nutritional benefits of the key ingredients, provide you with a step-by-step recipe, and share tips on how to make this dish your own.

Let’s get cooking!

The Nutritional Powerhouses

Tuna: A Lean Protein

Tuna is a superstar when it comes to healthy eating. It is low in calories and high in protein, making it an excellent choice for anyone looking to shed a few pounds.

Just a 3-ounce serving of canned tuna contains about 20 grams of protein and only 100 calories. This means you can fill up on tuna without worrying about excess calories.

Moreover, tuna is rich in omega-3 fatty acids, which have been linked to numerous health benefits, including reduced inflammation and improved heart health.

According to the American Heart Association, consuming fish like tuna at least twice a week can significantly benefit cardiovascular health.

Pumpkin Seeds: Tiny But Mighty

Pumpkin seeds, or pepitas, are another key ingredient in our empanadas. These little seeds are loaded with nutrients. Just a quarter-cup serving contains about 180 calories, 9 grams of protein, and a generous dose of magnesium, zinc, and iron.

Magnesium is essential for muscle function and energy production, while zinc supports a healthy immune system.

Additionally, pumpkin seeds are a great source of healthy fats, particularly monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol levels. Studies suggest that including seeds like pumpkin seeds in your diet can contribute to weight management and improved heart health.

Spices: Flavor with Benefits

Spices not only enhance the flavor of our empanadas but also come with their own health perks.

For instance, adding cumin can boost digestion and has anti-inflammatory properties. Turmeric, often used for its vibrant color, contains curcumin, known for its antioxidant effects. By incorporating spices into your cooking, you can elevate your meals while enjoying the added health benefits.

The Recipe: Tuna and Pumpkin Seed Empanadas

Now that we’ve covered the nutritional benefits, let’s get to the heart of the matter—the recipe! Here’s how you can whip up these delightful empanadas in your own kitchen.

Ingredients

For the Dough:

  • 2 cups all-purpose flour (you can substitute with whole wheat flour for added fiber)
  • 1/2 teaspoon salt
  • 1/2 cup unsalted butter (cold and cubed)
  • 1/4 cup cold water (more as needed)

For the Filling:

  • 1 can (5 ounces) tuna, drained and flaked
  • 1/2 cup roasted pumpkin seeds (roughly chopped)
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon black pepper
  • Salt to taste
  • 1 tablespoon olive oil
  • 1 tablespoon fresh cilantro or parsley, chopped (optional)
  • 1 tablespoon lime juice (for a zesty kick)

Instructions

1. Prepare the Dough

  • Mix the Dry Ingredients: In a large bowl, combine the flour and salt. Mix well.
  • Cut in the Butter: Add the cold cubed butter to the flour mixture. Use a pastry cutter or your fingers to blend until the mixture resembles coarse crumbs.
  • Add Water: Gradually add the cold water, mixing until the dough comes together. If the dough is too dry, add more water, a tablespoon at a time.
  • Chill the Dough: Wrap the dough in plastic wrap and refrigerate for at least 30 minutes. This helps the dough relax and makes it easier to roll out later.

2. Make the Filling

  • Sauté the Aromatics: In a skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent.
  • Combine the Filling Ingredients: In a bowl, mix the flaked tuna, roasted pumpkin seeds, sautéed onion and garlic, cumin, smoked paprika, black pepper, salt, lime juice, and fresh herbs (if using). Stir until well combined.

3. Assemble the Empanadas

  • Roll Out the Dough: On a lightly floured surface, roll out the chilled dough to about 1/8-inch thickness. Use a round cutter (about 4 inches in diameter) to cut out circles.
  • Fill the Empanadas: Place a tablespoon of filling in the center of each dough circle. Be careful not to overfill!
  • Seal the Edges: Fold the dough over the filling to create a half-moon shape. Press the edges together to seal. You can crimp the edges with a fork for a decorative touch.

4. Bake the Empanadas

  • Preheat the Oven: Preheat your oven to 375°F (190°C).
  • Prepare for Baking: Place the empanadas on a baking sheet lined with parchment paper. Brush the tops with a beaten egg or a bit of olive oil for a golden finish.
  • Bake: Bake for about 25-30 minutes or until the empanadas are golden brown.
  • Cool and Serve: Allow them to cool slightly before serving. Enjoy these delicious hand pies warm or at room temperature!

Tips for Customization

Feel free to get creative with your empanadas! Here are some ideas:

  • Add Vegetables: Incorporate spinach, bell peppers, or zucchini into the filling for added nutrition and flavor.
  • Spice it Up: If you enjoy a little heat, add diced jalapeños or red pepper flakes.
  • Different Proteins: Swap the tuna for cooked chicken, turkey, or even black beans for a vegetarian version.
  • Experiment with Flavors: Try different spices or herbs based on your preferences—coriander, oregano, or even a pinch of cinnamon can add an exciting twist.

Why You’ll Love These Empanadas

These tuna and pumpkin seed empanadas are not just a recipe; they’re a celebration of flavors and nutrition.

With the perfect combination of protein, healthy fats, and spices, they are filling yet light enough to fit into a weight loss plan. Plus, they’re incredibly versatile—great for lunch, a snack, or even as a party appetizer.

Incorporating foods like tuna and pumpkin seeds into your diet can be a game-changer. They’re not only satisfying but also contribute to a healthy lifestyle. And what’s more, you can make them ahead of time and freeze them for quick snacks later!

A Flavorful Path to Health

So there you have it! Tuna and pumpkin seed empanadas are not just a delicious treat; they’re a smart choice for anyone looking to enjoy food without compromising on health.

They offer a satisfying crunch, a burst of flavors, and a wealth of nutritional benefits. Whether you’re cooking for yourself or sharing with friends, these empanadas are sure to impress.

With the ability to customize and make them your own, the possibilities are endless. Next time you’re in the kitchen, give this weight loss recipe a try and savor every bite. Happy cooking!