Ingredients and Weight:
- Polenta (cornmeal): 2 cups (320g)
- Plant-based milk (almond, soy, oat): 4 cups (960ml)
- Olive oil: 1/4 cup (60ml)
- Vegan butter (for greasing): As needed
- Salt: 1 teaspoon
- Onion (chopped): 1 medium (150g)
- Bell pepper (chopped): 1 large (250g)
- Mushrooms (chopped): 8 ounces (225g)
- Black beans (canned and drained): 1 can (15 ounces / 425g)
- Vegan cheese (for filling): As needed
Preparation Time:
20 minutes
Cooking Time:
45 minutes
Difficulty Level:
2 (Easy)
Preparation Method Steps:
- Prepare the polenta: Bring plant-based milk and water to a boil in a large saucepan. Gradually whisk in polenta until it thickens. Reduce heat to low, cover, and simmer for 15-20 minutes, or until polenta is tender.
- Form the arepas: Once polenta is cooked, remove from heat and let cool slightly. Divide the polenta into 8 equal portions. Form each portion into a round patty, about 1/2-inch thick.
- Cook the fillings: Heat olive oil in a large skillet. Add onion and sauté until translucent. Add bell pepper, mushrooms, and black beans. Cook until tender, about 15 minutes.
- Assemble the arepas: Place a generous portion of the filling on one half of an arepa. Top with vegan cheese, if desired. Cover with the other half of the arepa.
- Grill or pan-fry: Heat a grill or griddle over medium heat. Brush arepas with melted vegan butter and grill or pan-fry for 5-7 minutes per side, or until golden brown and heated through.
Nutritional Information:
One arepa (1/8 of the recipe) contains approximately:
- Calories: 250
- Fat: 10g
- Protein: 10g
- Carbohydrates: 40g
- Fiber: 5g
Dish Characteristics:
- Hearty and satisfying
- Plant-based and vegan
- Made with wholesome, nutritious ingredients
- Versatile filling options
- Crispy exterior and tender interior
User Comments:
- "These arepas were amazing! The polenta gave them a unique and satisfying texture, and the fillings were flavorful and hearty."
- "I loved the option to customize the fillings. My personal favorite was the combination of black beans, avocado, and salsa."
- "These arepas were perfect for a quick and easy meal. They're also great for leftovers or packed lunches."
Special Precautions and Tips:
- Be sure to cook the polenta until it is tender. If it's too thick, it will be difficult to form the arepas.
- If you don't have a grill or griddle, you can also pan-fry the arepas in a skillet.
- For a gluten-free option, use cornmeal that is certified gluten-free.
