Vegan Arepas with Black Bean & Avocado Filling
Arepas are round corn cakes made from precooked corn flour, water, and salt, cooked on a griddle until crisp outside and soft within. This recipe fills them with seasoned black beans, sliced avocado, and a squeeze of lime for a simple, satisfying meal. Plan on about 35 minutes total — they work well for lunch, dinner, or a hearty snack.
Equipment
- Mixing bowl
- Cast iron skillet or nonstick pan
- Spatula
- Knife & cutting board
Ingredients
For the Arepa Dough:
- 2 cups precooked white corn flour (masarepa) brands like P.A.N. are recommended for authentic texture
- 2 ½ cups warm water filtered, about 100°F (38°C)
- 1 tsp sea salt fine
- 1 tbsp vegetable oil plus more for cooking
For the Filling:
- 1 tbsp olive oil extra virgin preferred
- 2 cloves garlic minced
- 1 small red onion finely diced
- 1 ½ cups cooked black beans drained and rinsed if canned
- ½ tsp ground cumin
- ¼ tsp smoked paprika
- 1 medium ripe avocado sliced
- 1 tbsp lime juice freshly squeezed
- 2 tbsp fresh cilantro chopped
Instructions
- In a large mixing bowl, gradually combine the warm water and salt. Slowly stir in the masarepa while mixing with your hands or a wooden spoon until a soft dough forms. Let it rest for 5 minutes.
- Knead the dough a few times to eliminate any lumps. Divide into 4 equal portions and shape them into balls, then flatten each one into a disc about 1/2-inch thick.
- Heat a cast iron skillet over medium heat (about 350°F / 175°C) and lightly grease it with oil. Cook arepas for 5–6 minutes per side until golden and slightly crisp. They should sound hollow when tapped.
- While the arepas cook, heat olive oil in a pan over medium heat. Sauté onion and garlic for 3–4 minutes until fragrant and translucent.
- Add black beans, cumin, paprika, and a pinch of salt. Cook for 5–7 minutes, mashing some of the beans slightly for texture. Stir in lime juice and chopped cilantro.
- Let the cooked arepas cool for 2–3 minutes. Use a serrated knife to slice them three-quarters open like a pita pocket. Fill each arepa with black bean mixture and a few slices of avocado.
Notes
- Masarepa is essential—do not substitute with regular cornmeal. Look for brands labeled 'precooked corn flour'.
- To make these gluten-free, ensure all other ingredients (like spices) are certified gluten-free.
- Add sautéed mushrooms or grilled plantains for an extra layer of flavor.
- For added heat, top with a few dashes of hot sauce or sliced jalapeños.
Nutrition
Calories: 454kcalCarbohydrates: 67gProtein: 13gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gTrans Fat: 0.02gSodium: 598mgPotassium: 684mgFiber: 13gSugar: 3gVitamin A: 161IUVitamin C: 9mgCalcium: 119mgIron: 3mg
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