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6 arepas on wooden board with healthy fillings
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Arepas + Filling Ideas

How to make arepas — delicious 3-ingredient pan-fried cornmeal cakes stuffed with all your favorite fillings like refried beans, avocado, dairy-free cheese, and more. A quick, easy, gluten-free, vegan appetizer, snack, or main at breakfast, lunch, or dinner!
Course lunch, Side, Snack
Cuisine Colombia, Venezuela
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 arepas

Ingredients

Instructions

  • You can watch the video in the post for visual instructions.
    First, pour the warm water into a large bowl with the salt and gradually sprinkle in the pre-cooked corn flour (masarepa), stirring between each addition.
  • When it's cool enough to handle, use your hands to gently knead it for a minute, then allow the dough to rest for 10 minutes. When ready, it should be moist but not sticky.
    If the dough is too dry (cracking a lot when shaping), add a little more water. If it's too wet, add more flour (the flour brand, climate, and humidity can all affect this).
  • Next, divide the arepa dough into 6 portions (about 110-120 grams per arepa) and roll each into a ball before flattening them into disks about 1/2-3/4-inch (1,5-2 cm) thick.
    If any small cracks appear, use wet fingers to gently pat them until smooth (refer to the video for visual guidance).
  • Heat a large non-stick pan (or well-seasoned cast-iron skillet) over medium heat and add a swirl of oil. Working with 3 arepas at a time, cook them for about 5 minutes per side until they are golden brown on both sides.
    If you want the arepas to be very crispy, then bake them in the oven for 10 minutes at 360 °F/ 180 °C.
  • Finally, allow them to cool for just a few minutes before cutting each arepa (a serrated knife works best while holding the warm arepas with a kitchen towel) about ¾ of the way around to create a pocket and stuff them with all your favorite fillings (see below). Enjoy!

Notes

  • Flour: It's important that you use pre-cooked corn flour (masarepa), NOT regular corn flour, polenta, or corn meal. The brand I use is called "Donarepa", however, Masarepa from Goya is great too. P.A.N. is another popular brand. Please note (if you have celiac disease) that some brands may contain traces of gluten (if they were processed in facilities that also process wheat).
  • Fillings: I filled the arepas with homemade refried beans, vegan mozzarella, vegan scrambled eggs, vegan "meat" e.g. jackfruit, or mushrooms, and veggies likes cucumber, tomatoes, and pickled red onions. Click on the links to visit the recipes.
Nutrition Facts
Arepas + Filling Ideas
Serving Size
 
1 arepa
Amount per Serving
Calories
159
% Daily Value*
Fat
 
2
g
3
%
Sodium
 
368
mg
15
%
Potassium
 
65
mg
2
%
Carbohydrates
 
34
g
11
%
Fiber
 
1.5
g
6
%
Protein
 
3
g
6
%
Vitamin A
 
5
IU
0
%
Calcium
 
3
mg
0
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.