Have you ever had an arepa? If not, oooh you’re missing out! Arepas are versatile and can be made with a variety of toppings. My favorite arepas are made with black beans and fried plantain (and sometimes with Gallo Pinto!).
The first time I had an arepa (or even heard of it) was in Montañita, a small little coastal town in Ecuador. I was staying at Casa Del Sol, a beautiful little hotel/hostel where you meet the warmest and friendliest people from all over the world. At that time, there was a cook that would come in the evenings and have a dinner special posted. One night it was arepas. I remember that meal so vividly, funny how some memories are clear as a bell while other dissipate almost instantly. Sitting at the bar, my arepas arrived and I was eager to dig into this entirely new dish. I may have been biased in the moment since I was famished, but I thought it was one of the best meals I’d ever eaten!
Now, every time I make arepas, it brings me back to that particular warm South American evening in the little coastal town!
What are arepas?
Arepas are flat, round, patties made from pre-cooked cornmeal that can be grilled, baked, or fried. Originating from Colombia/Venezuela region, arepas can accompany a main meal or be the main course. Arepas are cooked and filled with various combinations of beans, meat, eggs, seafood, cheese, avocado, and/or vegetables.
Arepas can be cut into “pockets,” made into sandwiches, or prepared open-faced. Since the cornmeal is pre-cooked, the patties are mixed and formed quickly and easily and there is no leavening process.
When making arepas, you must use Masarepa! There is no substitute.
You can find Masarepa easily at Latin grocery stores or order online. Make sure you’re purchasing Masarepa and not Masa Harina. Masa Harina goes through a nixtamalization process in which the corn is soaked and cooked in an alkaline solution which makes it more nutritious and digestible. Masa Harina is used primarily for making tortillas, tamales, empanadas, pupusas, and gorditas. But not arepas, they are made with Masarepa!
I love beans and I make them 2-3 times a week! Sometimes it’s just beans, sometimes it’s rice and beans, and sometimes it’s gallo pinto.
If the stars align and you just happen to have gallo pinto prepared on the day that you are making arepas, the fusion of Costa Rican flavors in this Colombian/Venezuelan dish + plantain is absolutely incredible.
Beans, beans, the musical fruit. . .
Beans are thought of as a musical fruit but I like to think of them as magical! Beans are very high in protein (15 grams per 1 cup cooked beans!), fiber, folate, iron, calcium, and many other vitamins and minerals. Low in fat and calories, beans have contributed to weight loss and since they are high in fiber they keep you feeling full longer. I can attest to this, I can stuff myself silly with black bean and veggie burritos and stay slender! When I work as a server, I eat burritos before going on shift. Sometimes I’m making myself a black bean burrito at 9:30 in the morning because it keeps me full throughout the entire shift!
Beans and other legumes lower your LDL (bad) cholesterol while raising your HDL (good) cholesterol, resulting in lower blood pressure, inflammation, and reducing your risk to heart disease.1
There is strong evidence that eating beans and plant based foods can protect you against not only diabetes, obesity, but also cancer! The American Institute for Cancer Research published a detailed analysis of diet and cancer, which was reviewed by 21 of the top cancer researchers. One of the recommendations for cancer prevention is to eat whole grains and/or legumes (beans, lentils, chickpeas, etc) with every meal! 23
Good thing I never get tired of beans!
Print
Arepas with Black Beans, Rice, and Plantain
- Total Time: 55 minutes
- Yield: 4 Servings 1x
- Diet: Vegan
Description
These Arepas with Black Beans, Rice, and Plantain are quick and easy to make, stuffed full of veggies and avocado, and bring a flavorful taste of South America into your kitchen!
Ingredients
Arepas
- 1 1/2 cups Masarepa (must be Masarepa! There is no substitute!)
- 1 1/2 cups Warm water
- 1/4 tsp Salt
Filling
- Avocado or olive oil for cooking
- 1–2 ripe plantains, sliced
- 1 14.5 can Black beans or 1 1/2 cup cooked black beans
- 1/2 cup rice (dry)
- 1/2 tsp chili powder
- 1/2 tsp cumin powder
- 1/4 tsp salt
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
For Serving
- Lettuce, thinly sliced
- Red cabbage, chopped
- Avocado or guacamole
- Salsa
- Hot sauce
Instructions
- In a large mixing bowl: combine Masarepa, salt, and warm water and mix well with your hands. Let it sit for 5 minutes.
- Meanwhile, cook ½ cup of dry rice according to package directions.
- Heat a drizzle of oil in a large skillet on low heat and place plantain strips on skillet. Be patient and don’t cook these too hot or they will burn! When plantain begins to brown then flip them. As soon as plantain is done cooking, remove from heat. Add a pinch of salt to the plantain.
- Use your hands to prepare the arepa patties to desired size, about 1/2-3/4” thick and 5” in length.
- Place arepa patties on another oiled skillet on medium heat. Cook each side until they begin to golden. Don’t overcook or they’ll get tough!
- While arepas are cooking, heat up beans in a small pot and stir in chili powder, cumin, onion powder, garlic powder, and salt. Cook until fully heated, about 5-10 minutes
- Cut cooked arepas in half for sandwich style, or slice one side to make a pocket, or serve open-faced.
Fill or top with beans, rice, plantain, lettuce, and red cabbage. Top with avocado/guacamole and salsa. Enjoy!
Notes
*Arepas are best enjoyed fresh as they don’t refrigerate and re-heat well!
*I like to add a little bit of vegan sour cream to mine for a creamy sweetness to compliment the spice of the salsa and hot sauce.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: dinner
- Method: stovetop
- Cuisine: Colombian, Costa Rican, Venezuelan
