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    Home » Recipes » Mains

    Vegan Arepas (2 Ingredients + Fillings)

    Updated: May 24, 2022 by Gustavo De Obaldia

    Written by Gustavo De Obaldia

    These vegan arepas will immediately gain a place in your heart and kitchen. Easy to make and filled with Marinated Grilled Tofu, Caramelized Onions, and Creamy Vegan Sauce.

    Stuffed Vegan Arepas
    Jump to Recipe Print Recipe Comments
    Jump to:
    • 🧐 Arepas in Latin America
    • 🧾 Arepa ingredients
    • 🔪 Instructions
    • 💡 Expert Tips
    • 📖 Variations
    • 🌽 White Corn or Maize as a Nutrient
    • 📚 More Latin American Recipes
    • 🥪 More vegan sandwiches
    • 🎥 Video
    • 📋 Recipe
    • 💬 Reviews and Comments

    🧐 Arepas in Latin America

    Maize tortillas constitute a staple of our Latin American cuisine. You can find tortillas in different shapes, colors, and flavors, as there are more than twelve thousand types of corn.

    These Vegetarian Arepas are soft on the inside, crispy on the inside, and filled with the rewarding filling of Marinated Grilled Tofu and a Creamy Pesto-Like sauce that you cannot miss. We even offer professional wine pairing recommendations at the end!

    In the South (Colombia and Venezuela), people call these corn shapes Arepas. From Panama and up to Mexico, we call them tortillas. Venezuelan Arepas are the sandwiches of South America, as you can eat them with whatever filling you think makes a great combination.

    We both share a love for Arepas. Joaquin tried them for the first time, thanks to his Colombian roommates back in Buenos Aires.

    I am from Panama, where we have our version made out of yellow corn (called Tortillas de Maiz). Panama, Colombia, and Venezuela are neighboring countries.

    vegan arepas

    Subsequently, we eat Venezuelan and Colombian arepas quite regularly.

    This recipe is the Venezuelan version which works better for filling them with whatever you can think of.

    The Colombian and Panamanian versions are thinner and work better to have a bite as you munch them with something else, like french fries.

    vegan arepas

    🧾 Arepa ingredients

    • White maize flour
    • Water
    • Salt

    See quantities and complete instructions in the recipe card.

    Arepa filling ideas

    vegan arepas ingredients

    We always try adding some protein, something fresh, like a tabbouleh salad, and something to round things up, something creamy, like cheese or caramelized onions.

    Our favorite arepa fillings are

    • Marinated Tofu and the air fryer tofu nuggets
    • Creamy vegan sauce; alternatively, use a carrot greens chimichurri, or our cilantro chimichurri sauce, for an even sharper flavor.
    • Caramelized Onions
    • Fresh arugula
    • Lemon to top

    But you can think of anything you would put in a sandwich because arepas are simply white corn sandwiches.

    More great arepas filling options are vegan cheddar cheese, vegan ricotta cheese, gouda cheese, grilled asparagus, roasted butternut squash, roasted vegetables, falafels, chickpea hamburgers, roasted peppers hummus, or vegan tuna salad.

    Get crazy with pesto sauce; there are many options like mint pesto, basil pesto, arugula pesto, kale pesto, red tomato pesto, and even pistachio pesto.

    🔪 Instructions

    Arepas are versatile, naturally vegan, and welcome every stuffing you can imagine. We have tried a myriad of combinations.

    Step 1: Prepare the creamy vegan sauce, by simply mixing everything using a food processor. This sauce is similar to a vegan arugula pesto, which, by the way, also pairs beautifully with these arepas. Optionally, add some arugula and caramelized onions for an extra flavor kick.

    Creamy Vegan Sauce

    Step 2: we suggest you have arepas with this grilled marinated tofu; find the recipe in our how to prepare tofu post.

    Grilled Tofu

    Step 3: Mix the pre-cooked cornmeal, water, and salt in a bowl. Knead for 2 minutes and let it rest for another 5 minutes.

    Divide the dough into four balls and flatten them with your hands until you get discs of about three inches. Shape the discs to resemble a flying saucer, pressing more on the edges and less on your palm’s souls.

    Hint: at this time, you can make any additions to your area dough like cooked rice, herbs, or shredded vegan cheese. Check the expert tips for details.

    making vegan arepas

    Step 4: Cook them on a grill on medium heat for five minutes on each side.

    Vegan Arepas in Grill

    Step 5: Optionally Caramelise some onions with the Same Tofu Marinade.

    caramelized onions

    Step 6: Once you've got the Vegan Arepas Grilled and Ready, you just cut them halfway and start filling them with some arugula, grilled tofu, and creamy vegan sauce.

    vegan arepas and stuffings

    This combination is magnificent!

    vegan arepas front view

    💡 Expert Tips

    Cheese Kneading: Elevate your arepas by adding vegan soft crumbly cheese to the dough during the kneading process. This gives a delightful cheesy flavor throughout every bite, and the trick is to fold the dough over the cheese multiple times to evenly distribute it without overworking the dough.

    Gooey Center: For a surprise cheesy core, encase a good amount of vegan cheese inside the arepa balls just before flattening them. Ensure the cheese is well-sealed within the dough to prevent it from oozing out during cooking. This results in a gloriously gooey center that oozes with every cut into the arepa.

    Rice Remix: Don't toss that leftover rice! Mix yesterday's rice into your arepa dough for an interesting twist on texture. It adds a slight chewiness and is a clever way to reduce food waste. Just make sure the rice is thoroughly mashed and well-integrated to maintain the dough's structure.

    📖 Variations

    Sweet Potato Arepas: Swap out some masarepa flour with mashed sweet potato or pumpkin pure for a subtly sweet, nutrient-rich twist. The sweet potato lends moisture and vibrant color, making your arepas tastier and packed with vitamins.

    Herb-Infused Arepas: Mix finely chopped cilantro or parsley into the dough for an aromatic kick. The herbs will perfume the arepas with fresh, earthy notes and turn a simple dish into a fragrant delight. You can also use dry thyme or oregano.

    Bean-Puree Arepas: Blend cooked black beans into a puree and incorporate it into your arepa dough for added protein and fiber. This variation is especially satisfying and pairs beautifully with a tangy slaw or salsa.

    🌽 White Corn or Maize as a Nutrient

    Corn is a good source of many vitamins and minerals, and it is an excellent carbohydrate option for people with gluten intolerance.

    📚 More Latin American Recipes

    Dive into our minimalist yet indulgent take on the cherished Latin American dessert with our 3-ingredient rice pudding, crafted to perfection using plant-based ingredients.

    Explore the dual charm of Plátanos en Tentación, our sweet culinary creation that effortlessly doubles as both a dessert and a side dish.

    Experience the timeless allure of Baked Green Plantains, our wholesome interpretation of the iconic Patacones or Tostones.

    🥪 More vegan sandwiches

    Try our vegan tuna salad with chickpeas, a classic.

    Learn how to make crispy falafels wraps.

    Try this Vegan Egg salad sandwich made with protein-rich tofu and cauliflower.

    See how to make the most fantastic chickpea vegan burger, a great recipe for meal prepping.

    Let us know if you try this recipe and the suggested area fillings! Leave a comment, rate it, and don't forget to tag a photo #ourplantbasedworld on Instagram. Cheers!

    🎥 Video

    📋 Recipe

    Vegan Arepas

    Vegan Arepas

    Author: Gustavo De Obaldia
    These vegan arepas are just amazing. The marinated grilled tofu is so flavorful and pairs perfectly with the creamy vegan sauce. This dish will become a favorite in your home!
    4.9 from 32 votes
    Print Recipe Pin Recipe
    Prep Time 3 minutes mins
    Cook Time 10 minutes mins
    Resting Time 5 minutes mins
    Total Time 18 minutes mins
    Course Breakfast & Brunch, Main Course, Sandwiches & Wraps
    Cuisine Latin American
    Servings 4 Servings
    Calories 219 kcal

    Equipment

    grill-pan
    (affiliate link)
    Grill pan (affiliate link)
    my favorite immersion blender cuisine art brand.
    (affiliate link)
    Immersion blender (affiliate link)
    stainless measuring spoons.
    (affiliate link)
    measuring spoons (affiliate link)

    Ingredients
     
     

    • 2 cups white maize flour corn meal, pre-cooked
    • 2 ½ cups water
    • 1 teaspoon fine salt

    To serve:

    • Creamy Vegan Sauce
    • Marinated Grilled Tofu

    Optional:

    • 1 bunch arugula
    • ½ red onion sautéed
    • 1 pinch red chilly if you like to make it spicy
    Prevent your screen from going dark

    Directions
     

    • Make the Marinated Grilled Tofu Recipe.
    • Make the 5-Minutes Creamy Sauce for Everything in the Notes.
    • Mix the pre-cooked cornmeal, water, and salt. in a bowl Knead for 2 minutes and let it rest for another 5 minutes.
    • Divide the dough into four balls and flatten them with your hands until you get discs of about three inches. Shape the discs, so they resemble a flying saucer, pressing more on the edges and less on your palm’s souls.
    • Cook them on a grill on medium heat for five minutes on each side.
    • Meanwhile cut the red onions and sauté with one teaspoon of cooking oil and optionally adding the remaining juice of the grilled tofu marinade (should have some ginger, garlic, and soy sauce).
    • When the arepas are ready, cut them carefully on one side, without cutting them all the way through, and stuff the arepas with the sauce, the sautéed onions, arugula, and tofu chunks.

    Video

    Notes

    Recipes of suggested garnishes:
    Marinated Grilled Tofu
    Creamy Vegan Sauce
    Wine Pairing by our Sommelier Ramón Barreiro @pejo_barreiro
    • Spain - Dry White - Albariño (Rías Baixas)
    • Portugal - Fortified Dry or Semi-Dry - "Rainwater" Madeira

    Nutrition Facts

    Calories: 219kcalCarbohydrates: 46gProtein: 6gFat: 2gSaturated Fat: 1gSodium: 594mgPotassium: 192mgFiber: 4gSugar: 2gVitamin A: 129IUVitamin C: 2mgCalcium: 95mgIron: 1mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!

    Nutritional Disclaimer

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Affiliate Disclaimer

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

    gustavo de obaldia headshot.
    Gustavo De Obaldia
    Website |  + postsBio

    As the lead content writer and recipe developer at Our Plant-Based World, he combines his passion for health and sustainability with a Plant-Based Nutrition Certification to create accessible, delicious vegan recipes. His expertise in plant-based cooking supports the blog's mission of fostering a healthier, environmentally conscious lifestyle through simple and seasonal dishes. His commitment to making vegan cooking enjoyable and inclusive for everyone shines in each recipe and article.

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    Reader Interactions

    Comments

      4.88 from 32 votes (9 ratings without comment)

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      Recipe Rating




    1. confused

      May 19, 2023 at 9:04 am

      Sucks that you put all of this work into the recipe, food photography, and blog post only to have burnt the arepas. Why not make another batch that will do your time and effort justice? Laziness? Lack of care for your readers? hmmmm.

      Reply
      • Gus

        May 19, 2023 at 5:24 pm

        Thank you for sharing your feedback with us. We genuinely apologize if our slightly burnt arepas left you with negative feelings. However, it's important to note that the smoky flavor is intentional and preferred by our team. This is how we prepare and enjoy our arepas at home, just like our grannies used to make them.

        We understand that personal taste preferences vary, and we encourage you to adjust the cooking time to suit your desired level of doneness. We appreciate your suggestion and will take it into consideration.

        We assure you that we genuinely care about our readers and put considerable effort into our recipes, food photography, and blog posts. We strive to provide clear directions and visuals to help everyone recreate our dishes successfully. If you browse through our extensive collection of over 350 recipes, you'll see the attention to detail and care we put into each one.

        Once again, we appreciate your feedback, as it allows us to continually improve our content and address the preferences of our readers. If you have any further suggestions or questions, please don't hesitate to reach out.

        Reply
    2. Jessica Stroup

      February 16, 2022 at 7:12 pm

      5 stars
      So pretty and yummy! We loved these!

      Reply
      • Gus

        February 21, 2022 at 9:16 pm

        That's great Jessica! Thanks for you review!

        Reply
    3. Teodora

      February 16, 2022 at 5:44 pm

      5 stars
      Looks amazing! I am making it this weekend, and I can't wait!

      Reply
    4. Michelle

      February 16, 2022 at 5:24 pm

      5 stars
      These arepas were super delicious! Thanks for sharing your version 🙂

      Reply
      • Gus

        February 17, 2022 at 9:31 pm

        Yes, they are! You are welcome!

        Reply
    5. Wanda

      February 16, 2022 at 5:16 pm

      5 stars
      I've only ever tried the meat arepas here. I can't wait to try them with marinated tofu!

      Reply
    6. Stacey

      January 22, 2022 at 11:13 pm

      5 stars
      So delicious! Your homemade creamy, vegan sauce really takes everything to the next level. Love mixing it up and having something so unique for dinner - thanks for sharing!

      Reply
      • Gus

        January 24, 2022 at 10:12 am

        I am glad you and your family enjoyed the arepas, we really looove that sauce, we use it literally for everything!

        Reply
        • Jacqueline Meldrum

          February 16, 2022 at 6:25 pm

          5 stars
          I'm drooling here! Pass me one will you?

        • Gus

          February 16, 2022 at 6:40 pm

          Hehe! They are really easy to make Get a Masa Harina! 🙂

    7. Elizabeth

      January 22, 2022 at 10:43 pm

      5 stars
      My whole family loved these! Will definitely make again!

      Reply
      • Gus

        January 24, 2022 at 9:35 pm

        That's great Elizabeth! Thank you! We are big arepa lovers!

        Reply
    8. Ieva

      January 22, 2022 at 8:00 pm

      5 stars
      This is by far my favourite arepa recipe I've tried so far! Highly recommended! Thanks for the recipe.

      Reply
      • Gus

        January 27, 2022 at 8:59 am

        thank you, Ieva! That's great to hear!

        Reply
    9. Tara

      January 22, 2022 at 7:43 pm

      5 stars
      Oooh, such wonderful flavors packed into these Arepas! I especially love the addition of the caramelized onions.

      Reply
    10. Eliza

      January 22, 2022 at 7:16 pm

      5 stars
      What a brilliant recipe! I've always wanted to try making arepas, and all of your detailed instructions and photos are so helpful. Love the bright green of the sauce, and the wine pairings are so appreciated!

      Reply
      • Gus

        January 27, 2022 at 9:00 am

        Thanks, Eliza, we are glad you appreciated the wine pairing and our delicious green sauce! Yey!

        Reply
    « Older Comments

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