Whole Corn Arepa with Avocado (Venezuela)

Description

This wholesome take on the traditional Venezuelan and Colombian arepa features whole corn flour for added fiber and a nutrient-rich avocado filling. Baked instead of fried, this arepa is a healthy, gluten-free option perfect for breakfast, lunch, or a snack, delivering authentic flavors with a focus on health.

Ingredients

• 1 cup whole corn flour (precooked, such as PAN whole grain or masarepa integral, ~120g) – High in fiber and complex carbohydrates.
• 1 1/4 cups warm water (~300ml) – For dough hydration.
• 1/2 teaspoon sea salt – Enhances flavor.
• 1 ripe avocado (medium, ~120g) – Source of healthy monounsaturated fats.
• 1 tablespoon fresh lime juice – Adds flavor and prevents avocado oxidation.
• 1/4 cup diced tomato (~40g) – Provides lycopene and vitamin C.
• 1 tablespoon chopped fresh cilantro – Adds flavor and antioxidants.
• 1/4 teaspoon black pepper – For seasoning.
• 1 teaspoon olive oil (optional, for brushing) – Adds light crispiness.

Equipment

• Mixing bowl
• Non-stick skillet or griddle (for stovetop cooking)
• Baking sheet (if baking)
• Knife and cutting board
• Measuring cups and spoons

Preparation Time

• Active Time: 15 minutes
• Cooking Time: 20 minutes
• Total Time: 35 minutes

Instructions

1. Prepare the Dough: In a mixing bowl, combine the whole corn flour and sea salt. Gradually add the warm water, stirring until a soft dough forms. Knead for 2–3 minutes until smooth. Let the dough rest for 5 minutes.
2. Shape the Arepas: Divide the dough into 4 equal portions. Form each into a ball, then flatten into a disc about 1/2 inch thick (1.5 cm) and 4 inches in diameter (10 cm).
3. Cook the Arepas: Preheat a non-stick skillet or griddle over medium heat. Optionally, lightly brush the arepas with olive oil for a crisp exterior. Cook each arepa for 5–7 minutes per side until golden and slightly crispy. Alternatively, preheat the oven to 375°F (190°C) and bake on a baking sheet for 15–20 minutes, flipping halfway, until cooked through.
4. Prepare the Avocado Filling: While the arepas cook, mash the avocado in a bowl with lime juice, black pepper, and a pinch of salt. Stir in the diced tomato and chopped cilantro.
5. Assemble: Once the arepas are cooked, let them cool slightly. Slice each arepa horizontally to create a pocket. Fill with 1–2 tablespoons of the avocado mixture.
6. Serve: Serve warm as a main dish or side, paired with a green salad or fresh fruit for a balanced meal.

Nutritional Value (Per Serving, based on 4 servings)

• Calories: ~200 kcal
• Protein: 4g
• Carbohydrates: 25g (sugars: 1g)
• Fat: 10g (monounsaturated: 7g, saturated: 1.5g)
• Fiber: 5g
• Sodium: 150mg
• Vitamin C: 15% DV (from tomato, lime juice)
• Vitamin K: 10% DV (from avocado, cilantro)
• Potassium: 12% DV (from avocado)
• Magnesium: 8% DV (from whole corn flour)

Note: Values are approximate and depend on exact ingredient measurements.

Health Benefits

• Heart Health: Avocado and olive oil provide monounsaturated fats, which reduce LDL cholesterol and support cardiovascular health, according to The American Journal of Clinical Nutrition (2015) (AJCN, 2015).
• Digestive Health: Whole corn flour and avocado offer dietary fiber, promoting gut health and regular digestion, as supported by Nutrients (2019) (Nutrients, 2019).
• Antioxidant Support: Tomatoes and cilantro supply lycopene and other antioxidants, linked to reduced inflammation and cancer risk, per Journal of Nutrition (2017) (J. Nutr., 2017).
• Gluten-Free Energy: Whole corn flour provides complex carbohydrates for sustained energy, ideal for gluten-free diets, per Journal of Food Science and Technology (2016) (J. Food Sci. Technol., 2016).
• Immune Support: Vitamin C from lime juice and tomatoes strengthens the immune system, according to Nutrients (2017) (Nutrients, 2017).

Tips

• Choose precooked whole corn flour labeled “integral” for higher fiber content.
• Ensure the avocado is ripe but firm for a creamy texture without being mushy.
• Store leftover arepas in an airtight container in the refrigerator for up to 2 days; reheat in a skillet or oven to restore crispness.
• For added protein, include a side of beans or a sprinkle of crumbled low-fat cheese.
• Adjust lime juice and cilantro to taste for a personalized flavor profile.

Scientific References

• The American Journal of Clinical Nutrition (2015): Monounsaturated fats in avocados and olive oil support heart health (AJCN, 2015).
• Nutrients (2019): Fiber supports gut health (Nutrients, 2019).
• Journal of Nutrition (2017): Lycopene in tomatoes reduces inflammation (J. Nutr., 2017).
• Journal of Food Science and Technology (2016): Nutritional benefits of whole corn (J. Food Sci. Technol., 2016).
• Nutrients (2017): Vitamin C boosts immunity (Nutrients, 2017).