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Venezuelan Arepas

Venezuelan Arepas

Prep: 1 hr
Cook: 30 min
Total: 1 hr 30 min
Servings: 4

Vegan, allium-free, and gluten-free Venezuelan Arepas made with masa harina and almond flour are definitely a treat to your taste buds. This is a great recipe option for the Sattvik diet lifestyle.

Author exoticfoodcorner
by exoticfoodcorner
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients

Ingredients

Yield: 4 Arepas (4 Servings)
Needed Kitchenware: Mixing bowls, cooking pan with cover
Arepa Dough
  • 1½ cup yellow corn masa harina
  • ¼ cup almond flour
  • ¼ cup rice flour
  • 1 tsp baking powder
  • salt, to taste
  • warm filtered water
  • (optional) 1 tbsp cooking oil
Guacamole
  • 2 avocados
  • 2 tbsp tomatoes, diced
  • 1 tbsp lime juice
  • 1 tbsp cilantro, chopped
  • 1 tbsp jalapeño, diced
  • salt, to taste
Refried Beans
  • 1 cup cooked black beans
  • 2 tsp chipotle powder
  • 1 tbsp allium-free taco seasoning
  • salt, to taste
To Serve
  • 1 cup corn kernals, lightly salted
  • vegan cheddar cheese
Recipe Directions

Directions

  • Mix the masa harina, almond flour, rice flour, baking powder, and salt in a large mixing bowl. Add warm water a little bit at a time until a dough forms. Knead the dough until thoroughly mixed and set aside.
  • Meanwhile, prepare the guacamole by first mashing the avocado. Then add the rest of the guacamole ingredients and mix until combined. Set aside.
  • For the refried beans, mash the beans and add the seasonings. Set aside.
  • Grill the corn until semi-charred. Set aside.
  • Divide the dough into 4 balls.
  • Start flattening the balls between your palms until it is about 10 centimeter in diameter.
  • Use the optional 1 tbsp of oil if needed in your cooking pan, omit if using a non-stick pan. Heat the pan to medium heat. Cook on the pan for 10 minutes, flipping sides of the arepas, until fully cooked until the center.
  • Slit the arepas horizontally and stuff with the beans, guacamole, corn, and vegan cheese.
  • Melt the cheese by placing the arepas back on the pan on low-medium heat and cover for 2 minutes.
  • Serve immediately when done with hot sauce.
Notes

Masa harina is fine corn flour treated with an alkaline solution. You cannot substitute masa harina with corn flour or corn meal.

Recipe nutrition

Nutritional Information

Yield: 4 Arepas
Servings: 4
Information per serving:
Energy: 449.3 kcal
Carbohydrate: 67 g
Protein: 12.1 g
Fiber: 14.3 g
Sugar: 3.7 g
Fat: 17.5 g
Monounsaturated Fat: 10.2 g
Polyunsatured Fat: 3.6 g
Omega-3: 0.3 g
Omega-6: 3.1 g
Saturated Fat: 2.2 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 45.9 mg 11% DV
Folate: 157.4 µg 39% DV
A: 10.7 IU 2% DV
B1: 0.3 mg 27% DV
B2: 0.3 mg 25% DV
B3: 3.3 mg 23% DV
B5: 1.4 mg 28% DV
B6: 0.5 mg 42% DV
B12: 0 mg 0% DV
C: 13.4 mg 18% DV
D: 0 IU 0% DV
E: 3.4 mg 23% DV
K: 17.1 µg 19% DV
Calcium: 197 mg 20% DV
Copper: 0.4 mg 45% DV
Iron: 2.7 mg 15% DV
Magnesium: 113.1 mg 35% DV
Manganese: 0.8 mg 45% DV
Phosphorus: 294 mg 42% DV
Potassium: 775.1 mg 16% DV
Selenium: 8.1 µg 15% DV
Sodium: 895.4 mg 60% DV
Zinc: 2.1 mg 27% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Where possible, we use non-fortified ingredients to calculate the nutrition. We do not include optional ingredients. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

vegan venezuelan arepas Sattvic Sattvik diet

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