Moringa Empanadas

Empanadas are one of those street foods that you probably know even if you’ve never been to Latin America. These versatile pockets of goodness are the stuff of dreams.

Filled with savory meats, cheese, or vegetables, empanadas will tempt even the strictest healthy eater to indulge.


Before seeing them made right before my eyes, I always thought empanadas were difficult, impossible, to re-produce. Until last week.

One of the local girls here in Costa Rica threw together empanadas for breakfast with ingredients I knew were in our cabinet – flour, corn flour, sour cream, cheese, butter, salt, and water. I watched as she flattened the pieces, folded, and fried these delicious half-moon delicacies.



I made my first batch the next day, but I soon realized the rich, traditionally fried version would not satisfy the health foodie in me. So I created my own version green version, adding moringa, stuffing them with vegetables, and baking them. My favorite part is that these little empanadas are perfect for throwing in the freezer. Re-heat for a quick snack or dinner.



  • 1 ½ cups of Whole wheat flour
  • ¾ cups of Corn flour
  • 2 Tbsp Pure Vegetable Moringa Powder
  • Pinch of salt
  • ¼ cup of butter, softened
  • ¼ cup of Water


  1. Mix together flours, pinch of salt, and Moringa Powder.
  2. Cut in butter to dough.
  3. Add water little-by-little, mixing as you go.
  4. Shape dough into round balls.
  5. Using two pieces of wax paper, flatten each ball to desired thickness and size.
  6. Sauté together your favorite vegetables and beans. I did a mixture of garlic, onion, zucchini, bell peppers, and lentils.
  7. Stuff each pastry round with your mixture.
  8. Fold in half, crimping the edges with a fork if you desire.
  9. Bake at 400°F for 30-40 minutes.

These pastries are so versatile, they can be filled with anything – eggs and potatoes, Italian vegetables and pasta sauce, beans and corn, shredded chicken with carrots and peas. Be creative and show us what you come up with!