Arepas with Beans & Avocado
Arepas are the daily bread of Venezuela and Colombia—versatile, gluten-free corn cakes that serve as the perfect vessel for an endless array of fillings. This 'Uncut' version focuses on the 'Reina Pepiada' style filling (but veganized), featuring creamy avocado and seasoned black beans. The technique is all about the 'double-cook': a high-heat sear on a cast-iron griddle (budare) to create a protective crust, followed by a short bake to ensure the interior is fully cooked and steaming. When sliced open, a perfect arepa should release a puff of steam, revealing a tender, corn-scented center ready to be stuffed.
Chef's Secret: The 'Hydration' Secret: Let the dough rest for 5 minutes after the initial mix. This allows the corn flour to fully hydrate. If the dough feels dry or cracks when you flatten a ball, add a tablespoon more water. It should feel like soft play-dough.
Ingredients
- Masarepa Flour 2 cups
- Sea Salt 1 tsp
- Warm Water 2.5 cups
- Vegetable Oil 1 tbsp
- Black Beans 1 can
- Yellow Onion 1/2
- Cumin 1 tsp
- Lime Juice 1 tsp
- Avocados 2
- Fresh Cilantro 1/4 cup
- Lime 1/2
Instructions
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The Masa Prep: In a large bowl, combine 2 cups of Masarepa (precooked corn flour) and 1 tsp salt. Slowly pour in 2.5 cups of warm water. Knead for 3-5 minutes until you have a smooth, moist dough with no lumps.Expert Tip: You must use 'Masarepa' (like Harina PANA), not standard cornmeal or masa harina. Masarepa is precooked, which gives the arepa its signature dense, creamy interior and crispy exterior.
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Shaping: Divide the dough into 8 equal balls. Flatten each ball between your palms into a disc about 3/4-inch thick. Smooth the edges with a damp finger to prevent cracking during cooking.
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The Sear: Heat a cast-iron skillet or griddle over medium heat with a thin film of oil. Cook the arepas for 5-7 minutes per side until they develop dark, charred 'beauty marks' and a firm crust.
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The Bake: Transfer the seared arepas to a 350°F (180°C) oven and bake for 10-12 minutes. They are done when they sound 'hollow' when you tap the center with your finger.
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The Bean Filling: Sauté 1/2 cup of diced onion in oil. Add 1 can of black beans (drained), 1 tsp cumin, and a splash of lime juice. Mash about 1/4 of the beans to create a creamy texture.
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The Avocado Mash: In a separate bowl, mash 2 ripe avocados with 1/4 cup chopped cilantro, a pinch of salt, and a squeeze of lime. Keep it slightly chunky.
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The Assembly: Using a serrated knife, slice the warm arepa halfway through to create a pocket. Do not slice it all the way across.
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Final Stuffing: Spread a generous layer of the avocado mash inside the pocket, followed by a large scoop of the warm black beans. Serve immediately while the arepa is hot and the filling is fresh.
Nutrition Information
390
Calories
9g
Protein
62g
Carbs
14g
Fat