Plant-based Arepas with Tofu & Black Beans

SEPTEMBER 14, 2021

Arepas Vegetarianas - The Plant-Based Interpretation Of A True Venezuelan Classic 

I didn't create today's recipe all by myself. The recipe evolved from an Instagram Live event that I hosted with a wonderful Venezuelan friend of mine and true nutrition expert - Daniela Alceste. In our live, which you can find on the Bakd&Raw Instagram channel by the way, Daniela shares all her tips and tricks on how to make a healthy, balanced, vegan and super flavorful arepa with a vegetarian "reina pepiada filling". 

I've eaten many arepas in the past few years as many of my friends are from Venezuela but I had never tried a version with Tofu - until now! And let me tell you, I was speechless. The combo was so good with its delicious fresh ingredients and vibrant colors. 

In the following, I will share a few of my leanings from our live as well as Daniela's amazing veggie Arepas recipe. Read on.

Harina Pan - Venezuela's Most Popular White Corn Flour

The only specialty ingredient you need to make very authentic arepas is "Harina Pan" (Venezuelan white corn flour) (see image above). 

I bought my Harina Pan on Amazon but if you live in a bigger city, chances are high to find Harina Pan in the international corner of a larger supermarket. This isn't any sort of advertisement. It's basically only "the one ingredient" every Venezuelan uses to make arepas.

Share Your Plant-Based Venezuelan Arepas Love 

I hope you enjoy this deliciously healthy, protein-loaded vegan interpretation of the Venezuelan classic Arepas with "Reina Pepiada" as much as I do. Especially for those who have travelled to Latin America and love the Latin kitchen, this is your dish. But also for everyone else, be courageous. I'm so sure you will love those veggie Arepas!  

As always, I would love to see your delicious result and repost it on my social channels. So make sure to tag me on Instagram, Pinterest, Youtube, or Facebook. Besides, if you have any feedback for me, questions with regards to the recipe, or if you just want to say "hey", comment below or shoot me a personal message through my contact form.

Love & plants, Karo

Plant-based Arepas with Tofu & Black Beans
8 Arpeas SERVINGS PREP TIME : 30 min COOK/REST TIME : 20 min
This recipe is a true Venezuelan classic taken down the veggie road. I absolutely love this "healthier" plant-based Arepas version. It is balanced, rich in protein, fiber, healthy fats as well as vitamins, and minerals. 
INGREDIENTS PREPARATION
INGREDIENTS :
    • SEEDY CHIA-AREPAS :
    • -  
      140g Harina Pan (Venezuelan white corn flour)
    • -  
      20g toasted sesame seeds
    • -  
      5g ground flax seeds
    • -  
      1/2 Tsp Salt
    • -  
      15g Chia Seeds
    • -  
      380ml cold Water
    • -  
      Oil of choice to fry the Arepas
    • BLACK BEANS (EASY STORE-BOUGHT OPTION) :
    • -  
      1 can of black beans
    • -  
      Black Pepper / Salt
    • -  
      1 Bay Leave
    • -  
      1 small Tsp of butter
    • -  
      1 garlic clove (minced)
    • -  
      1/2 white onion (cut into small cubes)
    • VEGAN ACOVADO-TOFU "REINA PEPIADA" :
    • -  
      100g Tofu
    • -  
      Oil to fry
    • -  
      Salt/ Pepper
    • -  
      2 ripe avocados
    • -  
      Handful of coriander
    • -  
      Juice from 1/2- 1 lime (depending on preference)
    • -  
      Handful of Feta cheese
    • -  
      1 small white onion
PREPARATION :
  1. Arepas: Take a large bowl and combine all ingredients incl. the water. Knead the dough with your hand until everything is well combined. Then, let the dough rest for a 5-10min as the chia seeds will take some time to absorb the water. Then, knead again.
  2. Form the arepas with your hands and add them to a heated pan with oil. Fry them on medium high-heat until golden-brown. (It usually takes quite a bit of time until the Arepa is nicely fried from both sides. For tips and tricks on how to perfectly fry your arepa, watch the IGTV video linked above.)
  3. Beans: In this recipe, I share an easy way to make delicious black beans with canned precooked beans. Feel free though to cook them from scratch.
  4. Cut the onion in small cubes and bring slowly sauté them in a medium-sized pot with a tiny bit of oil or butter. Add the garlic and continue to cook for a few minutes on low heat. Then, add the canned beans and alongside with a small Tsp of butter (or lard if non-vegan), the bay leave, salt and pepper. Slowly bring to a heat. Cook for 10-15 min until the bean water from the can is almost fully reduced.
  5. Vegan Reina Pepita: Take the tofu and crumble it slowly. Add it to a pan with a dash of salt, pepper and olive oil and saute until golden-brown. Set the mix aside and let it cool for a few minutes before combining it with the avocado.
  6. For the avocado mix: Take the delicious pulp of 2 ripe avocado and add them to a bowl. Add the fried tofu, salt, pepper and a good amount of fresh coriander and lime. Mix well and serve on top of your freshly baked Arepa.
  7. Enjoy!

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