Black Bean, Sweet Plantains + Avocado Arepas

Ingredients

• 300 g (2 1/2 cups)Bob’s Red Mill Organic Masa Harina
• 1 teaspoonsalt
• 480 ml (2 cups)warm water
• 1 can (283 g / 10 oz), drainedblack beans
• 1 largeavocado, mashed
• to tastesweet plantains (plátanos maduros)
• to tasteadditional fillings, such as shredded cheese, sliced or mashed sweet potatoes, shredded chicken or meat of your choice

Instructions

1. 1

   Mix the dough

   Combine the masa harina, salt and warm water in a bowl, mixing until evenly blended. Leave the dough to rest for 10 minutes.

2. 2

   Shape the arepas

   With your hands, form the dough into 8 balls. Flatten each one to 1 inch thick, wetting your hands if needed to make the dough easier to handle.

3. 3

   Pan-fry in batches

   Heat oil in a large skillet over medium heat. Cook 3–4 arepas at a time for about 5 minutes per side, until golden brown. Repeat with the remaining oil and arepas.

4. 4

   Drain the arepas

   Move the cooked arepas to a plate lined with paper towels to drain. They should be golden outside and slightly doughy inside; cooking them for longer may dry them out.

5. 5

   Fill and serve

   When the arepas are cool enough to handle, cut a 4-inch pocket into the side of each one or cut it in half. Add the fillings you want and serve.

What are arepas?

Arepas are corn cakes associated with the cuisines of Venezuela and Colombia, made from maize dough and cooked on a griddle or in a pan. This version uses masa harina and is pan-fried until its outside turns golden.

The filling pairs savoury black beans with sweet plantains and creamy avocado. That contrast makes the simple corn cakes work as a hearty, customisable meal.

Nutrition and macros by portion

The nutrition label shows one serving as written: 249 calories, 6g protein, 41g carbs, 9g fat.

The masa harina supplies most of the carbohydrates, while the frying oil and avocado contribute much of the fat; the beans and optional cheese or meat add protein. For a balanced plate, pair an arepa with a generous serving of vegetables, or include extra beans in the filling.

Masa harina and water

Masa harina: this finely ground, nixtamalised corn flour gives the arepas their characteristic corn flavour and forms the dough. Use the specified masa harina rather than assuming another cornmeal will behave the same way.

Warm water: mixing it gradually into the flour helps bring the dough together. The 10-minute rest gives the mixture time to settle before shaping.

Shaping the dough

Even rounds: form 8 balls and flatten each to about 1 inch thick, as directed. Keeping their thickness similar helps them cook at a similar pace.

Wet hands: if the dough sticks while shaping, dampen your hands slightly. Avoid adding extra water unless needed to work the dough, as the recipe gives no further quantity.

Getting the pan-fry right

Medium heat: cook the arepas in batches of 3–4, leaving space to turn them. Fry each side for about 5 minutes until the surface is golden brown.

Doneness: the recipe aims for a browned outside and a slightly doughy centre. It cautions against frying them for longer, which can make them dry.

Building the filling

Black beans: drain the canned beans before adding them, so the filling is not unnecessarily wet. The recipe does not specify whether to warm or season them.

Sweet plantains and avocado: the sweet plantains add sweetness, while mashed avocado brings a soft, creamy element. Add them with any optional fillings once the arepas are cool enough to handle.

Serving ideas

Fill each arepa through a cut pocket or split it in half, then add the beans, plantains and avocado. Shredded cheese, sweet potatoes, chicken or another meat are listed as optional additions.

Serve them soon after filling so the outside stays at its best. If preparing a spread, keep the fillings separate until everyone is ready to eat.

Recipe notes & tips

• Rest the dough for the full 10 minutes before shaping.
• Dampen your hands slightly if the dough is difficult to form.
• Cook only 3–4 arepas at a time so they are easier to turn.
• Use the golden-brown colour as your cue to take the arepas out of the pan.
• Wait until the arepas are cool enough to handle before cutting them open.

Variations

• Add cheese: tuck shredded cheese into the arepa with the other fillings.
• Use sweet potato: add sliced or mashed sweet potato for a softer, hearty filling.
• Add chicken: fill the arepas with shredded chicken for extra protein.
• Choose another meat: use shredded meat of your choice in place of or alongside the beans.
• Keep it plant-based: use the beans, sweet plantains and avocado without the optional cheese or meat.

Common mistakes to avoid

• Skipping the rest: the dough needs 10 minutes to rest before you shape it.
• Dry hands: dampen your hands a little if the dough is hard to work with.
• Crowding the skillet: cook 3–4 arepas per batch so there is room to turn them.
• Cooking too long: remove them once golden, as extended frying can dry them out.
• Cutting while too hot: let the arepas cool enough to handle before making a pocket or splitting them.

How to store

Refrigerate leftover cooked arepas and fillings in separate airtight containers and use within 3 days. Reheat the arepas in a skillet until warmed through, then add the fillings; keep avocado covered and prepare it fresh where possible.

Frequently asked questions