Vegan Arepas

Simple Vegan Arepas (Plant-Based Flex Style)

If you love warm bread with a soft center and a little golden crust, meet the arepa. This cozy corn cake is naturally gluten free, easy to make, and perfect for stuffing with all your favorite plant powered fillings. Today we are keeping it simple with Harina P.A.N., avocado oil, water, and salt. That is it. You will be amazed at how quickly these come together. Let’s flex your plant power and thrive beyond 60 with a recipe you will make again and again.

The Recipe

Makes: 6 medium arepas
Time: 25 to 30 minutes

Ingredients

• 2½ cups warm water
• 1 teaspoon fine sea salt
• 2 cups precooked corn flour (Harina P.A.N., white or yellow)
• 1 teaspoon avocado oil for the dough
• 1 to 2 tablespoons avocado oil for the pan

Directions

1. Season the water. Whisk salt into warm water. Stir in 1 teaspoon avocado oil.
2. Make the dough. Slowly add Harina P.A.N. while stirring with a spoon or your hand. Mix until no dry spots remain. Rest 5 minutes to hydrate.
3. Shape. Divide into 6 balls. Pat into 3 to 3½ inch rounds about ½ inch thick. Smooth the edges with damp fingers.
4. Griddle. Heat a cast iron or nonstick skillet over medium. Lightly oil. Cook 4 to 5 minutes per side until golden with a few brown spots.
5. Optional oven finish. For a fluffier center, bake at 375°F for 8 to 10 minutes. They should sound a little hollow when tapped.
6. Rest and fill. Cool 5 minutes. Split halfway to make a pocket or slice all the way and use like dinner bread.

Serving Ideas You Will Love

• Avocado smash and lime with tomato, red onion, and cilantro
• Black beans and sweet plantains with a quick cabbage slaw
• Sautéed mushrooms and peppers with a spoon of hummus
• Creamy garlicky mashed beans and a drizzle of hot sauce
• Breakfast arepa with tofu scramble and pico de gallo
• Fresh crunch with cucumber ribbons, herbs, and tahini

Pro tip: Keep a bowl of water nearby and wet your hands when shaping to prevent cracks. If the dough cracks a lot, knead in a teaspoon of water. If it sticks, add a teaspoon of flour.

Ingredient Spotlight and Healthy Benefits

Precooked corn flour (Harina P.A.N.)

• Naturally gluten free and easy to digest
• Provides complex carbohydrates for steady energy on hikes and busy days
• Offers small amounts of fiber, iron, and B vitamins

Avocado oil

• Rich in heart supportive monounsaturated fats
• High smoke point makes it perfect for griddling with less risk of burning
• Helps you absorb fat soluble vitamins in your fillings

Sea salt

• Brings out flavor. If you are watching sodium, reduce to ½ teaspoon and season fillings at the table.

Water

• Hydrates the flour and helps create that signature tender center

A Little Food History and Tradition

(with a family memory)

Arepas are beloved in both Venezuela and Colombia, with roots that reach back to Indigenous communities long before modern borders. Families enjoy them any time of day. Breakfast with butter or avocado. Lunch stuffed with beans or veggies. Late night snacks hot off the griddle. Styles vary by region. Some are griddled only. Others are griddled then baked. One thing is always true. Arepas taste best when shared.

My family connection: On my mother’s side, my family is Venezuelan. The first time I tried arepas was in Caracas when I was about 10 years old, traveling with my great grandmother (in Spanish, mi bisabuela), Mami Chai. We ate street food. Warm toasty arepas split open and stuffed with a savory beef filling and a white creamy gooey cheese. I cannot remember the exact name of the cheese. It might have been queso de mano, queso guayanés, or telita. What I do remember is the taste. I was hooked from that day on.

Estimated Nutrition Facts

Per arepa, plain, based on the ingredients above. Estimates only.

Notes: Values vary with flour brand, arepa size, and how much oil is absorbed. Reduce sodium by halving the salt or using unsalted seasonings in the fillings.

Make Ahead, Store, and Reheat

• Make ahead dough: Shape patties, cover, and chill up to 12 hours.
• Fridge: Cooked arepas keep 3 to 4 days in an airtight container.
• Freeze: Wrap individually and freeze up to 2 months.
• Reheat: Toast in a dry skillet or bake at 350°F until warm and crisp.

Variations to Try

• Garlic herb arepas: Knead in 1 teaspoon garlic powder and a handful of chopped cilantro.
• Golden arepas: Add ¼ teaspoon turmeric for color and a subtle earthy note.
• Chewy corn and chia: Mix in 1 tablespoon chia seeds for extra texture and fiber.
• Mini party arepas: Make 12 small rounds and serve as sliders with different fillings.

Troubleshooting

• Dough cracking while shaping: It is a touch dry. Wet your hands and knead in a teaspoon of water.
• Arepas dense in the center: Bake after griddling to steam the middle.
• Too much oil: Use a silicone brush to lightly coat the pan rather than pouring.

How I served mine recently

I made a batch last week and went two delicious ways.

• Vegan street food vibes: Crispy “chickless” oyster mushrooms pan fried until craggly and golden, tucked into the arepa with creamy avocado, my spicy homemade sauce, and fresh herb lettuce.
• Flexitarian tasting board: A swipe of creamy vegan oat butter, then slices of goat brie, pear, a drizzle of raw white honey, and on another arepa thin slices of smoked tuna with sesame trimmed edges. Sweet, salty, creamy, and a little smoky. Total bliss.

Why This Recipe Fits the Plant Based Flex Life

This recipe is simple, nourishing, and wildly versatile. You get steady energy from whole corn. You control the oil and salt. You can stack these with fiber rich beans and fresh veggies for a complete meal that supports healthy aging, active bodies, and that glow you feel after a good hike.

Ready to make a batch and fill the kitchen with that toasty corn aroma? Tag me when you try it and tell me your favorite filling. Let’s flex your plant power… and as always, let’s thrive beyond 60. 🌽🥑✨

Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any changes to your diet, supplements, or lifestyle—especially if you have existing conditions or take medication.

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