Your Recipe

Vegan Arepas

Zutat  Menge  Kalorien 
Leitungswasser 240g 0kcal
Meersalz 3g 0kcal
Butter, gesalzen 56.75g 407kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

1 cup masa harina precocida (precooked variety)
1 cup hot water
1/4 cup salted cultured butter (plant-based or dairy), softened
1/2 teaspoon sea salt

Place the masa harina in a medium bowl.
In a separate, small bowl, whisk the salt into the water with a fork until dissolved (should taste salty but less so than seawater). Pour the water back into the measuring cup.
Use your fingers to whisk continuously while pouring ½ cup of the water into the masa harina to form a shaggy dough. Add cultured butter, kneading until masa is smooth. Continue to add salted water one spoonful at a time until the masa starts to become soft and homogenous (it should start to form a ball). If you go too far adding water and the dough gets sticky, add a small handful of harina to balance it out. (Note: I usually end up using around 2/3 of the water.) (Abuela’s texture trick: aim for the soft, yielding consistency of your earlobe). Taste a small morsel of masa and adjust salt or butter if desired.
Rest the masa in the bowl, covered, for 10 minutes while you preheat pan over medium heat.
Form discs ½” to ¾” thick x 4.5” in diameter (or 2.5” in diameter for mini). Oil the pan (or gently brush softened butter on the arepas) and cook for about 10 minutes each side, until golden brown. Serve piping hot.
Recipe notes/tips: If you shape the arepas too thin you will still get a crispy crust but will sacrifice inner fluffiness. Make sure to keep them at least ½” thick while shaping. (Think more English muffin, less tortilla.) Use the shaping trick in the video so the sides stay tidy and do not crack. If the arepas crack excessively while shaping, you may need to add another spoonful or two of salted water. Do not press down on arepas while cooking or you might crack them or smoosh out their inner fluffiness. Spreading butter on finished arepas helps them stay moist and flavorful. Serve arepas hot off the griddle and eat immediately. I do not recommend eating arepas cold. Any extras can be stored tightly wrapped and refrigerated, reheated in a microwave (will not be the same as fresh). This recipe is small by design to familiarize you with the dough. I recommend doubling, tripling or even quadrupling the recipe once you have the basics down. Arepas are quite filling. I recommend 1-2 arepas per person. If you cannot find cultured butter, I recommend regular butter, but substitute a portion with dry, finely crumbed cheese like cotija or parmesan for flavor. If you cannot find masa harina precocida--the Colombian or Venezuelan variety, you can use Mexican masa harina in a pinch. Mexican masa harina is used for making corn tortillas, which are a world away from arepas. It has added lime (labelled "nixtamalizado"), and is not precooked. The flavor will be slightly sour and you may need to compensate with extra water and cooking time.

Nährwertangaben 
Portionsgröße  300 g | ml
Menge pro Portion  407
1702
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 46g 59%
Gesättigte Fettsäuren  29g 146%
Natrium 1554mg 68%
Gesamte Kohlenhydrate  0g 0%
Ballaststoffe  0g 0%
Zucker  0g
Protein  0.5g 1%
Vitamin D 0mcg 0%
Kalzium 21mg 2%
Eisen  0mg 0%
Kalium 16mg 0%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 388.17 mcg 43%
Thiamin [B1] 0.003 mg 0%
Riboflavin [B2] 0.019 mg 1%
Niacin [B3] 0.024 mg 0%
Pantothensäure [B5] 0.062 mg 1%
Vitamin B6 0.002 mg 0%
Cobalamin [B12] 0.096 mcg 0%
Folat [B9] 1.703 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 1.317 mg 9%
Vitamin K 3.973 mcg 3%
Betain 0.17 mg 0%
Cholin 10.669 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  0 g 0%
Sugars 0 g 0%
Ballaststoffe  0 g 0%
Carbohydrate 0 g 0%
Netto-Kohlenhydrate 0g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.016 g 0%
Arginin 0.018 g 0%
Asparaginsäure 0.036 g 0%
Cystein 0.005 g 0%
Glutaminsäure 0.101 g 0%
Glycin 0.01 g 0%
Histidin 0.013 g 0%
Isoleucin 0.029 g 0%
Leucin 0.047 g 0%
Lysin 0.038 g 0%
Methionin 0.012 g 0%
Phenylalanin 0.023 g 0%
Prolin 0.047 g 0%
Serin 0.026 g 0%
Threonin 0.022 g 0%
Tryptophan 0.007 g 0%
Tyrosin 0.023 g 0%
Valin 0.032 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 21.12 mg 2%
Kupfer 0.03 mg 3%
Fluorid 172.47 mcg 0%
Eisen  0.02 mg 0%
Magnesium 5.82 mg 1%
Mangan 0 mg 0%
Phosphor 13.65 mg 1%
Kalium 16.29 mg 0%
Selen 0.57 mcg 1%
Natrium 1553.5 mg 68%
Zink 0.08 mg 1%
andere
Nährstoff Menge  DV
Wasser 248.954 g 0%
Asche 1.437 g 0%