Empanadas: Quick and Vegan Friendly with Tofu and Mushrooms

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Empanadas are becoming a favorite for quick and easy meals for my family. Trying to please a picky eater? All you need is the dough. Sometimes they are sweet and filled with apples and cinnamon. The ones I made today are savory with tofu and mushrooms.

What’s really fun about making these empanadas is that you can make a a dozen at once. That’s great if you are feeding 2-3 people and even better if it’s just you. I say that because if you make a large batch, you can freeze them and have them whenever you want to. And did I mention that they are super kid friendly?

If you’ve been here before then you know I love history. Of course I had to do the research to find out just where the empanada was born. The credit goes to Spain but you can of course find them everywhere now. I like this recipe because:

  • Tofu is a great source of protein and contains all nine essential amino acids
  • Black Beans are a great source of fiber which keeps us feeling satisfied.
  • Mushrooms are low in calories and a great source of immune strengthening Selenium.
Empanadas on a plate
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Tofu and Mushroom Empanadas

These little hand held pastries actually saved me during one my first girls’ night out moments. I had just decided that I would be moving toward more plant based options. I was thrilled to find them on the menu stuffed with veggies. It inspired me to start making them at home. I was also inspired because not everyone in the house is on the same food plan. As a result, sometimes I make them with meat and cheese for others but I’m always good with meat free and non-dairy options.

Why I Love Empanadas

  • Empanadas are easy to hold in one hand
  • Picky eaters and little ones have fun making them and eating them
  • You can get really creative and stuff them with your favorite foods.
Dough for Empanadas on a Cutting Board
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A small rolling pin helps to smooth out the empanada dough

LA Dunn is a plant-based advocate and a darn good Spades player. If you want to learn more about Black Girls Eat, sign up below to stay connected. While you are here, check out the Black Girls Eat Online Store and maybe check out this recipe for a Pumpkin Spice Latte.

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