Elim Empanada


Makes 6 gluten free Empanada



  • This recipe uses one packet of ready made gluten and dairy free pastry from Simply Wize. You can make your own gluten free pastry if you wish.

Filling Ingredients:

  • 500g minced meat
  • suitable cooking oil, eg rice bran oil
  • 1 1/2 cups prepared elimination diet vegetable stock
  • 1 small clove garlic, crushed
  • 1/2 leek, diced
  • 2 stalks celery, diced
  • 1/4 cup chopped parsley
  • salt to taste
  • 2 Tbsp plain gluten free flour
  • 1/4 cup water 
 Prepared chutney to serve with finished empanada’s if you wish


  • Preheat oven to 200 degrees Celsius
  • Have GF pastry at room temperature
  • Line an oven tray with baking paper
  • Add oil, minced meat, garlic, parsley & leek to a pan on the stove and cook the mince until browned
  • Add the stock and simmer the mince until the liquid is almost gone
  • Salt to taste
  • Combine the GF flour with the water and stir this through the mince mixture to thicken
  • Remove the mixture from the stove and cool slightly
To assemble the empanada:
  • Sprinkle extra plain GF flour over a clean bench and place the GF pastry sheets on the floured surface
  • Cut out 6 x 15cm circles of pastry
  • Take the left-over pastry cuts-offs and knead them together. Roll dough out to the same thickness as the other sheets to get the 6 circles of pastry
  • Place each pastry circle on the baking sheet in 2 lines of 3
  • Divide the meat mixture evenly among the pastries but spread the meat only on one half of the circle leaving a small edge of exposed pastry to join with the other side
  • With a pastry brush or finger, wet the exposed edge with a little water
  • Fold the meatless half of the pastry over the meat and press the edges of the pastry together
  • Gently press a fork around the edge or crimp with fingers to ensure it is sealed
  • Cook for 10 minutes at 200 degrees Celsius in a normal oven, then fan force the oven for a further 15 minutes of cooking


They are best eaten when hot

Could serve them with a suitable chutney or sauce

Disclaimer: Please note that the food chemical elimination diet is a testing tool to find which food chemical substances your body is sensitive to. It is not intended to be a life-long diet. This procedure should be done with the supervision of your dietitian. Once the elimination investigations are complete you need to add foods back to the diet, from the food chemical groups you have been avoiding, to find your tolerance levels to the substances to which you are sensitive.

The following recipes fall into 4 main categories and will help you through this diet investigation and or the initial re-introduction of moderate chemicals.

Free from gluten/wheat and dairy foods

containing gluten/wheat and or dairy foods

free from gluten/wheat or dairy food

containing gluten/wheat and or dairy foods

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Gluten Free Nutrition Freebie

Reading a Food Label for GLUTEN in Australia & New Zealand download your copy here