Your Recipe

Vegan Arepas

Składnik Ilość Kalorie
Woda kranowa 240g 0kcal
Sól morska 3g 0kcal
Masło, solone 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.

dane odżywcze
Wielkość porcji 300 g | ml
Ilość na porcję 407
1702
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 46g 59%
Tłuszcz nasycony 29g 146%
Sód 1554mg 68%
Węglowodany ogółem 0g 0%
Błonnik 0g 0%
Cukier 0g
Białko 0.5g 1%
Witamina D 0mcg 0%
Wapń 21mg 2%
Żelazo 0mg 0%
Potas 16mg 0%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 388.17 mcg 43%
Tiamina [B1] 0.003 mg 0%
Ryboflawina [B2] 0.019 mg 1%
Niacyna [B3] 0.024 mg 0%
Kwas pantotenowy [B5] 0.062 mg 1%
Witamina B6 0.002 mg 0%
Kobalamina [B12] 0.096 mcg 0%
Kwas foliowy [B9] 1.703 mcg 0%
Witamina C 0 mg 0%
Witamina D 0 mcg 0%
Witamina E 1.317 mg 9%
Witamina K 3.973 mcg 3%
Betaina 0.17 mg 0%
Cholina 10.669 mg 2%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 0 g 0%
Sugars 0 g 0%
Błonnik 0 g 0%
Carbohydrate 0 g 0%
Węglowodany netto 0g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.016 g 0%
Arginina 0.018 g 0%
kwas asparaginowy 0.036 g 0%
Cysteina 0.005 g 0%
Kwas glutaminowy 0.101 g 0%
Glicyna 0.01 g 0%
Histydyna 0.013 g 0%
Izoleucyna 0.029 g 0%
Leucyna 0.047 g 0%
Lizyna 0.038 g 0%
Metionina 0.012 g 0%
Alanina 0.023 g 0%
Prolina 0.047 g 0%
Seryna 0.026 g 0%
Treonina 0.022 g 0%
Tryptofan 0.007 g 0%
Tyrozyna 0.023 g 0%
Walina 0.032 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 21.12 mg 2%
Miedź 0.03 mg 3%
Fluor 172.47 mcg 0%
Żelazo 0.02 mg 0%
Magnez 5.82 mg 1%
Mangan 0 mg 0%
Fosfor 13.65 mg 1%
Potas 16.29 mg 0%
Selen 0.57 mcg 1%
Sód 1553.5 mg 68%
Cynk 0.08 mg 1%
inne
składnik odżywczy Ilość DV
Woda 248.954 g 0%
Popiół 1.437 g 0%