Arepas (unfilled)
component
Time2 hr
Yield4 single
Energy216 kcal
Components0
Ingredients
- 450gwater
- 0.5tspsalt
- 225gflour, maize meal, pre-cooked
- 5mloil, rapeseed
Instructions
Arepas
Process
- Dough
- Stir the salt into the warm water
- Add the corn flour, start kneading with hands and squeezing out any lumps. The dough will be wet at this point but will dry during the rest.
- *** Rest for 5 minutes ***
- Divide the dough into portions
- Roll each into a ball then pat it out into a disc - form a nice vertical edge around the sides. The discs should be approx 4 inches diameter and ½-inch thick
- If the dough seems dry or cracks add a little more warm water and knead through
- Cook
- Oil on medium heat - make sure to wait until it’s heated
- Fry for approx 5 minutes per side - they’ll colour and get some browned spots.
- Bake on a wire rack for 30 minutes at 180C, flipping half way -- they should puff up a bit and have a taut outer skin
- IF FOR LATER TODAY
- Rest on a wire rack, covered, unstuffed, not in fridge
- Proceed to ‘reheat’ below when ready to serve
- IF FOR TOMORROW
- Store in fridge, unstuffed
- Proceed to ‘reheat’ below when ready to serve
- IF FOR NOW
- Allow to cool for 1-2 minutes then slice them in two and add whatever filling is needed.
- Note they will be soft inside, this is fine.
- Allow to cool for 1-2 minutes then slice them in two and add whatever filling is needed.
- Reheat
- Reheat the arepas in a dry pan or 180C oven for 5 minutes until hot and crisp
- Allow to cool slightly then slice
- Stuff with the warm filling mixture
- Back in the pan/oven for 5 minutes until melty
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 216 | 865 |
| Protein | 4.1 | 16.2 |
| Carbohydrates | 45.0 | 180.2 |
| Total Sugars | 0.0 | 0.0 |
| Free Sugars | 0.0 | 0.0 |
| Fat | 2.2 | 8.8 |
| Saturated Fat | 0.3 | 1.2 |
| Fibre | 3.0 | 12.0 |
| Alcohol | 0.0 | 0.0 |
| Salt | 0.8 | 3.1 |
| Iron | 0.0562 | 0.225 |
| Calcium | 0.281 | 1.12 |
| Vitamin B12 | 0 | 0 |
| Omega 3 | 0 | 0 |
| Magnesium | 22.5 | 90 |
| Potassium | 84.4 | 338 |
| Caffeine | 0 | 0 |
| Cost | £0.20 | £0.80 |