Plant Based Arepas 2 Ways

arepa flour

🥗Healthier: whole grain flour

💰Cheaper: cornmeal

Whole grain flour adds fiber, while cornmeal is often less expensive.

black beans

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are lower in calories and can be cheaper when bought dry.

avocado

🥗Healthier: mashed peas

💰Cheaper: sliced cucumbers

Mashed peas provide creaminess with fewer calories, while cucumbers are budget-friendly.

bell pepper

🥗Healthier: zucchini

💰Cheaper: carrots

Zucchini can be lower in calories, and carrots are often more affordable.

Welcome to the channel and introduction to making arepas.

Add 1.5 cups of pre-cooked corn flour to a bowl.

Add salt to taste and some water to the bowl.

Mix the corn flour, salt, and water together using a spoon until the flour is covered with water and rehydrates.

Once the mixture is less sticky, knead with hands until a malleable consistency is achieved.

Flatten the dough using fingers and palms, smoothing out any cracks that appear.

Cook the arepas for a couple of minutes on each side; cooking time varies based on thickness.

Cut into the arepas to check for doneness; note that the inside may be doughy.

For the modified version, mix corn flour, gram flour, salt, and baking powder in a bowl.

Make a well in the center of the dry ingredients and gradually add water to avoid lumps.

Mix until a sticky dough forms, then let it rest for 10 minutes to rehydrate.

After resting, flatten the dough using palms or fingers, smoothing out cracks as needed.

Cook the modified arepas for 1.5 to 1.75 minutes on each side without needing to cook the sides.

Keep the cooked arepas in a bowl covered with a tea towel to keep them moist until ready to use.

Cut into the modified arepas to show the cooked interior, which should not be doughy.

Discuss filling options like adzuki beans, bell pepper, onion, chili, and oregano.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary