Taste of Paraguayan Tradition: Mandi'o Empanada (Cassava Pastry) (In Guarani)

cheese

🥗Healthier: low-fat cheese

💰Cheaper: cream cheese

Low-fat cheese reduces calories while maintaining creaminess.

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is healthier and can be used for greasing.

cooked meat

🥗Healthier: tofu

💰Cheaper: canned beans

Tofu is a healthier protein alternative.

corn flour

🥗Healthier: whole wheat flour

💰Cheaper: all-purpose flour

Whole wheat flour increases fiber content.

Preheat the oven to 350°F (175°C).

In a large bowl, mix corn flour, wheat flour, and salt.

In another bowl, soak soy protein in water until rehydrated, then drain.

Chop the onion, bell pepper, garlic, and green onion finely.

In a skillet, heat oil over medium heat and sauté the onion, bell pepper, and garlic until soft, about 5 minutes.

Add rehydrated soy protein, cumin, and black pepper to the skillet; mix well and cook for another 3-4 minutes.

Remove from heat and stir in parsley until combined.

Grease a baking dish with oil.

Spread half of the cassava mixture in the bottom of the dish to form a crust.

Layer the meat and vegetable filling evenly over the crust.

Top with the remaining cassava mixture, smoothing it out.

Bake in the preheated oven for 30-40 minutes, or until golden brown on top.

Allow to cool slightly before slicing and serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary