Empanada Gallega
Platos principales • España
Acerca de Empanada Gallega
Galician savory pie filled with tuna, onion, and peppers
How to Make Empanada Gallega (Traditional & Healthy Version)
Empanada Gallega is a classic dish from Galicia, located in the northwest of Spain. This savory pie is known for its flaky crust and delicious filling, typically made with tuna, peppers, onions, and tomato. Empanada Gallega is a staple of Spanish cuisine, often enjoyed during family gatherings, picnics, or festive celebrations. The dish reflects the region’s connection to both land and sea, combining fresh vegetables and fish in a harmonious blend. The flavor profile of Empanada Gallega is rustic and comforting, with the sweetness of sautéed onions and peppers complementing the briny tuna. The dough is light but satisfying, making each slice a perfect balance of textures. Not only is this empanada filling and delicious, but when prepared with wholesome ingredients and less oil, it becomes a health-conscious choice suited for various dietary needs. It’s ideal for those looking to enjoy a taste of authentic Spain while keeping their meals nutritious. Empanada Gallega’s cultural importance is deeply rooted in Spanish traditions, making it a must-try for anyone curious about Spain’s culinary heritage. Its portability and versatility also make it an excellent choice for lunch, gatherings, or as a make-ahead meal for busy weekdays.
Ingredients(for 1 large wedge (1/4 of a 24 cm empanada))
- 1 1/4 cups Whole wheat flour (harina integral)
- 2 tablespoons Extra virgin olive oil (aceite de oliva virgen extra)
- 1 teaspoon Dry yeast (levadura seca)
- 1/3 cup Warm water (agua tibia)
- 1/2 cup Canned tuna in water, drained (atún en lata)
- 1/2, diced Red bell pepper (pimiento rojo)
- 1/2, diced Green bell pepper (pimiento verde)
- 1 small, chopped Onion (cebolla)
- 1 medium, grated or chopped Tomato (tomate)
- 1/2 teaspoon Paprika (sweet) (pimentón dulce)
- 1/2 teaspoon Salt (sal)
- 1, beaten (for brushing) Egg (huevo, optional for shine) - optional
Instructions
- 1
Prepare the dough: In a bowl, combine whole wheat flour, dry yeast, and salt. Add olive oil and warm water, mixing until a dough forms. Knead for 5 minutes until smooth. Cover and let rest while you prepare the filling.
10 minutes
Use lukewarm water to activate the yeast without killing it.
- 2
Make the filling: In a non-stick pan, heat 1 teaspoon olive oil. Sauté the onion and both peppers over medium heat until soft. Add tomato and paprika, cooking until the mixture thickens. Stir in drained tuna and mix well. Set aside to cool slightly.
10 minutes
Let the filling cool to prevent a soggy crust.
- 3
Preheat oven to 200°C (390°F). Divide the dough into two portions. Roll out each half on a lightly floured surface to form two thin circles or rectangles.
5 minutes
Roll the dough as thin as possible for a crispier empanada.
- 4
Assemble the empanada: Place one dough sheet on a baking tray lined with parchment paper. Evenly spread the filling, leaving a small border. Cover with the second dough sheet, sealing the edges by pinching or pressing with a fork.
5 minutes
Vent the top with a small slit to release steam during baking.
Why This Dish is Healthy
This version of Empanada Gallega is healthier due to the use of whole grains, lean protein, and a reduced amount of oil. It avoids processed ingredients and uses plenty of vegetables, making it high in fiber and lower in saturated fats. Baking instead of frying further reduces calories, making it suitable for weight management and heart health. It’s a wholesome choice for anyone seeking authentic Spanish flavors without compromising nutrition.
Empanada Gallega made with whole wheat flour provides extra fiber and B vitamins, supporting digestion and energy levels. Tuna is a great source of lean protein and omega-3 fatty acids, which are beneficial for heart health. The vegetables add vitamin C, antioxidants, and minerals such as potassium. By using less oil and opting for water-packed tuna, the fat content is reduced without sacrificing flavor. This recipe is balanced in macronutrients and rich in micronutrients essential for a healthy diet.
Pro Tips
- 💡Tip 1: For extra flavor, add a pinch of smoked paprika (pimentón ahumado) to the filling.
- 💡Tip 2: Let the filling cool completely before assembling to avoid a soggy crust.
- 💡Tip 3: Empanada Gallega tastes even better the next day—perfect for meal prep!
Storage & Serving
Store Empanada Gallega in an airtight container in the refrigerator for up to 3 days. To reheat, use an oven or toaster oven for best texture. It can be frozen for up to 1 month; thaw overnight before reheating.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 240.0 kcal |
| Protein | 8.0 g |
| Carbohydrates | 28.0 g |
| Total Fat | 11.0 g |
| Fiber | 2.0 g |
