3-Ingredient Vegan Arepas from Venezuela

The Rich History of Arepas

Originating in pre-Columbian times, the arepa is a cherished staple of Venezuelan cuisine, deeply rooted in the country's history and culture. The indigenous peoples of Venezuela and Colombia first crafted these versatile corn cakes using ground maize, which they cultivated and revered as a vital crop. Over centuries, the arepa evolved, adapting to regional tastes and ingredients but always maintaining its essential simplicity and significance.

The name "arepa" is derived from the indigenous word "erepa," meaning corn. Traditionally, the dough was prepared by soaking and pounding dried corn, which was then shaped into patties and cooked on a clay griddle called a "budare." This method of preparation has been passed down through generations, becoming a cornerstone of Venezuelan culinary heritage. Arepas were, and still are, more than just food; they represent a connection to the land and the agricultural practices of ancient civilizations.

Here and Now

In contemporary Venezuela, arepas are a daily staple enjoyed at any meal. They are incredibly versatile, acting as a canvas for a variety of fillings, from simple avocados and beans to elaborate combinations of meats, cheeses, and vegetables. The popularity of arepas is not confined to their home country. With the Venezuelan diaspora, these delightful corn cakes have traversed borders, becoming a beloved dish worldwide.

I chose this version because I am Venezuelan, and I have memories of waking up to the smell of my mom making arepas on the weekends for our family breakfast. This isn’t just one of the best dishes from my childhood; it’s one of the best from where I was born, and it’s the iconic dish of Venezuela.

Worldwide Popularity of Arepas

Today, arepas enjoy international acclaim. In cities like Miami, New York, and Madrid, Venezuelan communities have established areperas, or arepa restaurants, bringing the flavors of their homeland to a global audience. Food enthusiasts around the world have embraced the arepa, not only for its delicious taste but also for its gluten-free nature, making it a popular choice for those with dietary restrictions.

Moreover, the rise of social media has played a significant role in spreading the love for arepas. Influencers and food bloggers, including vegan food enthusiasts, have showcased innovative recipes, adapting the traditional arepa to various dietary preferences without sacrificing its authentic essence.

The arepa's journey from pre-Columbian fields to global kitchens is a testament to its enduring appeal and adaptability. Whether enjoyed in a bustling Venezuelan market or a trendy café in a foreign city, the arepa continues to be a symbol of cultural pride and culinary ingenuity.

Culturally Driven to Make Arepas

Venezuelan arepas are unique because they’re like making the best and most savory sandwich imaginable, but with corn meal as the bread. You can make them with just about any combination of foods and enjoy them to the fullest. They’re also a fun food to make with kids since the recipe is simple, and you can have fun making heart-shaped ones like I did with my mom or how my little brother squeezed his to create an alien blob. Regardless, you can enjoy this fantastic breakfast recipe or a fun lunch or dinner. They’re also great as a picnic or potluck food, so the dish is as versatile for the situation as much as it is for the preparation. And of course they are just gorgeous in my favorite dishes! 

The best part about arepas is that they’re a vegan Venezuelan food, as the primary ingredients are a special cornmeal used in Venezuela called Harina Pan, water and salt. Harina pan arepas have a very distinct texture that makes this particular flour unique. To keep it vegan, you can also stuff it with any imaginable vegan protein and side. I like to stuff my arepas with my tofu scramble "perico", black beans, sweet plantains, vegan mozzarella, and avocado. Another benefit is that arepas are naturally gluten-free, so those with celiac disease can enjoy them without issues. 

As a mother myself, I plan to pass on this part of my Venezuelan culture to my daughter so she can make heart-shaped ones with me and teach her kids how to make them themselves. Learning how to make arepas is a rite of passage for any Venezuelan, and although I’m no longer living in the country, I will still pass this on and ensure my daughter also wakes up her kids with arepas cooking in the kitchen.

• 1.5 cups Harina Pan

• 2 cups Water

• Salt to taste

• Preheat oven to 400 degrees Fahrenheit

• Combine water and lukewarm water in a bowl and gradually add the Harina Pan, make sure to do this slowly and to work the dough with your fingers to get rid of any lumps before adding more corn meal. I used about 2 cups of water which yields roughly 8 arepas.

• Repeat step above until the dough feels a little wetter than play dough, then let rest for 5 minutes so the water fully absorbs into the dough. The quantity of the water and corn meal varies depending on your desired amount.

• Grab some of the dough, I usually make them about the size of my fist and roll it into a ball, then flatten the dough out to make a disc shape and  place in a skillet in medium low heat.
  

• Cook on each side until they look toasted and golden, roughly about 10 minutes each side or less depending on your desired amount. See pictures below:
  

• Place in oven for about 20 minutes, flipping the arepas halfway through the time. This will toast the arepas and inflate them, making them easy to cut open afterwards.

• Remove from oven and place in a clean dish towel and then in a bowl or basket. Leave them covered for a few minutes. This step will soften them up a bit, but will remain with a crunchy shell.
  

• Create a pocket in the arepa by slicing along the edge, then add any ingredients you wish to stuff it with.

• I like to stuff mine with vegan butter, tofu scramble, black beans, avocados, sweet plantains and vegan mozzarella cheese. Enjoy!
  

Did you enjoy this recipe? Let us know in the comments below!