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Low FODMAP and Gluten Free Recipe - Spiced beef empanadas


For the pastry

500g/1lb 1oz gluten free bread flour

120g/4oz vegetable shortening or suet

1 tsp salt

25g/1oz lactose free butter

175ml/6fl oz cold water

1 free-range egg, beaten with a little salt (for glazing)

For the filling

2 eggs

2 tbsp olive oil

1 red pepper, seeds removed, finely chopped

400g/14oz lean minced beef

1 tsp paprika

1 tsp chili powder

12 green olives, pitted, roughly chopped

2 hard boiled eggs, chopped

1 tsp dried cumin

Pinch salt

vegetable oil, for frying

1 tsp caster sugar


Tip the gluten free flour into the bowl and add the shortening, a pinch of salt, the lactose free butter and all of the water.

Use a spoon to gently combine the ingredients. Then use your hands to crush everything together, bringing the ingredients together as a fairly dry dough.

Turn out the dough onto a clean work surface (there’s no need to put gluten free flour or oil onto the surface because it’s a tight rather than sticky dough).

Knead the dough to combine the ingredients properly. The dough will start to become smooth as the shortening breaks down.

If the dough feels grainy, keep working it until it’s smooth and glossy.

Don’t be afraid to be rough – you’ll need to use lots of pressure and work the dough vigorously to get the best results.

When the dough is smooth, wrap it in cling film and put it in the fridge.

For the meat filling, boil the eggs for 10 minutes, until hard boiled. Cool under running water, then peel and chop. Set to one side.

Heat the olive oil in a frying pan, add the pepper and minced beef and fry over a high heat until the meat has browned, then add the paprika and chili powder.

Remove the pan from the heat and add the olives, cumin and chopped eggs. Season to taste with salt and freshly ground black pepper.

To assemble the empanadas, remove the pastry from the fridge, and roll out to 3mm thickness. Cut circles from the pastry, using a saucer as a guide, or else use a 12cm/4½in pastry cutter.

Put two teaspoons of filling onto one half of each pastry circle. Wet the edges of the pastry with a little water, fold the non-filled half of the pastry over the filled half, and crimp the edges together to seal or use a fork to mark the edges. Repeat with the remaining pastry circles.

Heat the vegetable oil in a large pan and fry the empanadas in batches until golden and cooked through.

Add more oil between batches to prevent the empanadas from sticking to the pan. Sprinkle with caster sugar and serve warm.

Recipe adapted from: Good Food

*We recommend the help  of a registered dietician
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