Arepas (cornmeal patties) Filled with chicken breast and chickpea salad made with homemade vegan mayonnaise
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Arepas are very popular in Venezuela and Colombia. The dough is round and made with precooked cornmeal flour from white or yellow corn. They are delicious and easy to make. You can eat them alone, filled with some protein or with other foods. Here they are filled with chicken breast and chickpea salad made with homemade vegan mayonnaise. If you want them 100% plant based, omit chicken and add only chickpeas, lentils, tofu or tempeh.
30mins
1 arepa
Appropriate for
Diets
Ingredients
- ¼ aquafaba (chickpeas cooking/canned liquid)
- 1 cup of avocado oil
- 1 teaspoon of Dijon or regular mustard
- 1 tablespoon red wine vinegar
- 1 teaspoon of lemon juice
- 2 cups precooked cornmeal flour (white corn or yellow corn)
- 2 cups of water (warm)
- 3 oz cooked chicken breast (optional, omit if you want 100% plant based)
- 1 can of chickpeas
- 3 tablespoons of homemade mayonnaise (recipe below)
- 1 teaspoon of yellow pepper or Aji Amarillo Paste (optional)
- 1 teaspoon of cumin
- ½ cup of small chopped red onion
- ¼ cup of chopped parsley
- - salt
Directions
Prep
5mins
Cook
25mins
Total
30mins
- Start making the vegan mayonnaise. In a in a wide mouthed tall jar, mix aquafaba, red wine vinegar, salt, Dijon mustard and lemon juice. Then using an immersion blender, start mixing on high, adding avocado oil slowly and moving the blender up and down until you get a creamy smooth mayonnaise. Place in a small airtight container, labeled and dated. Refrigerate for up to 2 weeks.
- Then, let’s make the Arepa filling. In a food processor, add the vegan mayonnaise, chicken breast, chickpeas, aji Amarillo paste (optional), cumin and salt, process until everything is mixed together. In a bowl add that mixture and add the chopped red onion and parsley.
- Then, make your arepas. In a bowl combine the corn flour, water, and salt until combined in a uniform soft dough. Let it rest for 5 minutes. Then, divide the dough and form 4 disks. Heat a lightly buttered skillet over medium heat. Cook the until crispy and golden brown for 7-8 minutes on each side.
- Fill each arepa with the chicken/chickpea filling and ready to eat.
Substitutions:
- You could use either precooked cornmeal flour from white or yellow corn.
- Yellow pepper or aji Amarillo paste is optional, you can add Dijon mustard or regular mustard instead.
- Omit chicken if you want it 100% plant based lower in fat, replace with only chickpeas, lentils, tofu or tempeh.
Meal types
Nutritional information
Calories 259 cal
Protein 14 grams
Total carbohydrates 70 grams
Fat 16g
Cholesterol 18mg
Saturated Fat 3.5 grams
Fiber 5 grams
Sodium 350mg
Phosphorus 270mg
Potassium 209mg
No added sugar
Iron 6mcg