The European Food Information Council (EUFIC) is a non-profit organisation, established in 1995.
They are a group of passionate science and communication experts, that believe in a world where people live a healthier life because they know how to.
Their mission is to provide engaging science-based information to inspire and empower healthier and more sustainable food and lifestyle choices.
On the 7th episode of Tasty Mediterraneo’s Podcast I interviewed Dra. Laura Fernández Celemín General Director of EUFIC. On this episode we talk about COVID-19 and food, greenhouse effect and sustainable food production, how to feed a family with limited budget, etc.
Tasty Mediterraneo’s podcast is recorded in Spanish, and if you understand it I would highly encourage you to listen to it!
The recipe I share with you today is a tasty and nutritious vegan Mediterranean Diet recipe. I use for the dough my “Multipurpose olive oil dough” and my “Pisto Manchego” recipes.
If you try this tasty and nutritious vegan Mediterranean diet recipe of “Pisto Manchego Empanada” please let me know, leave a comment and rate it. I would love to know what you come up with. Enjoy and happy healthy cooking!
- 150g (1 ¼ cup) organic whole-wheat flour
- 150g (1 ¼ cup) organic plain flour
- 75ml (2.7 fl oz) Extra virgin olive oil
- 150ml (5.4 fl oz) Warm water
- 2 Teaspoons instant rise yeast powder
- 1 Teaspoon sea salt
- 2 Tablespoons extra virgin olive oil
- 2 Cloves garlic peeled and finely minced
- 1 Medium onion peeled and finely chopped
- 1 Red bell pepper, cored and diced
- 1 Green bell pepper, cored and diced
- 1 Zucchini, diced
- ½ Teaspoon Pimentón de la Vera (Spanish Paprika)
- 6 Medium tomatoes peeled and diced (If tomatoes are not in season you could use 800g (1 pound 12 ounces) of tomato passata)
- 1 Teaspoon sea salt (or salt to taste)
- In a big bowl combine the flours, the salt and the yeast powder. Make a well in the middle and pour into it the olive oil and the warm water. With a silicon spatula bring the flour in from the sides and mix it well with the liquid. Keep mixing until it all starts to come together, and then keep on mixing with your clean hands and knead it until you have a smooth, not sticky, dough.
- Cover the bowl with a cloth and place in a warm place of the house for at least half an hour until the dough has doubled its volume.
- Remove the dough from the bowl and place it in a clean flour-dusted surface.
- Have all the vegetables well washed and prepared as indicated in the ingredients description.
- In a frying pan with lid, heat olive oil (2 spoons), add the garlic and stir-fry for 1 minute until lightly golden. Add then the onion, red and green bell peppers and a pinch of salt and stir-fry over medium heat for around 5 minutes until soft but not brown. Add the zucchini and stir for one more minute.
- Reduce heat to low. Add the ½ teaspoon Pimentón de la Vera (Spanish Paprika) and the tomatoes and a teaspoon of salt and stir. Leave to cook, covered with a lid, at a medium-low heat for approximately 15 minutes stirring from time to time. And remove from the heat.
- Reduce heat to low. Add the ½ teaspoon Pimentón de la Vera (Spanish Paprika) and the tomatoes and a teaspoon salt and stir. Leave to cook, covered with a lid, at a medium-low heat for approximately 15 minutes stirring from time to time. Remove from the heat and allow it to cool down.
- Preheat the oven to 175 degrees C (350 degrees F).
- Knead the dough a bit with your hands, cut it in 2 portions and, with the help of a rolling pin (lightly dusted in flour), extend the 2 portions of the dough gradually flattening it out in a clean surface. Cover a medium size baking dish with nonstick baking paper. Place one of the portions over the baking paper and continue extending it with your hands to reach every corner of the baking dish.
- Add 400g (14 ounces) of the pisto manchego and spread it leaving about 6cm (2,4 inches) on the borders.
- Add on top the other portion of the dough and stick the edges together making sure you close them well so that they do not open. Shape the borders pinching them with your fingers. Use a fork to prick some holes on the cover to allow the steam to escape.
- Bake in the middle of the oven for about 30 min at 175 degrees C (350 degrees F) until the empanada is golden.
If you have some remaining dough you can cut in in pieces and roll it to decorate the empanada.
