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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. Mindee Taylor

      November 20, 2021 at 1:32 pm

      5 stars
      Great Sunday afternoon lunch! Delicious, yet easy!

      Reply
      • Gus

        November 20, 2021 at 8:07 pm

        Thank you for your review and rating, Mindee! We're so happy to hear that our Sunday afternoon lunch was a delightful experience.

        We hope you'll stop by again soon to try some of our other delicious menu items.

        Reply
    2. Amanda Wren-Grimwood

      November 20, 2021 at 1:00 pm

      5 stars
      I've never heard of these before but they look gorgeous and I love that crispiness with the creamy dressing too.

      Reply
      • Gus

        November 20, 2021 at 8:08 pm

        Thank you for your review! We're so happy to hear that you enjoyed our arepas vegan version. The crispiness of the leaves with a creamy dressing is one of our favorite combinations too.

        If there's anything else we can do, please let us know.

        Reply
    3. Jamie

      November 20, 2021 at 12:42 pm

      5 stars
      This is so delicious with the grilled tofu and the sauce! It's such a great meal to have for a lighter lunch. So good!

      Reply
    4. Claudia Lamascolo

      November 20, 2021 at 12:06 pm

      5 stars
      I love this white corn meal and the recipe turned out fantastic it goes a long way with that bag also thanks for sharing we love this!

      Reply
      • Gus

        November 24, 2021 at 8:49 pm

        We are glad you enjoyed them Claudia!

        Reply
    5. Dannii

      November 20, 2021 at 10:10 am

      5 stars
      I love arepas and these vegan ones look amazing. So hearty and delicious.

      Reply
    6. Julia

      August 29, 2021 at 10:24 am

      5 stars
      There is so much going on in this recipe ... flavour, taste interesting ways of eating them. Wow! We ate the arepas just as you describe them here. I like the way that you cook the tofu, that was really good and then paired with the yoghurt sauce that just took it to the next level. I think that I can use eat part of this recipe for different things so that's brilliant. Loved it! I like versatile recipes like this one.

      Reply
      • Gus

        August 29, 2021 at 11:49 am

        Yes! You got it all! Is sort of a mix and match of recipes, all simple ones! They work for a number of dishes!

        Reply
    7. Joshua

      August 29, 2021 at 9:55 am

      5 stars
      This is a great recipe! I never tried anything like it. It was filled with delicious fillings and the sauce was so flavorful. Everybody loved it.

      Reply
    8. Lucy

      August 29, 2021 at 9:18 am

      5 stars
      This was my first time trying arepas and they were delicious. The marinated tofu and creamy vegan sauce goes with them perfectly. Such a satisying and nourishing meal.

      Reply
    9. Anaiah

      August 29, 2021 at 6:27 am

      5 stars
      Wow! This was absolutely amazing! I loved all of the flavors in this and am so glad I gave it a shot. Thank you for providing us a delicious recipe and clear instructions.

      Reply
    10. Chrissaysnature

      August 28, 2021 at 7:37 pm

      5 stars
      Wow! I love this recipe! I need to make this soon, Thank you!

      Reply
    11. Emily

      August 28, 2021 at 6:53 pm

      5 stars
      These arepas are deliciousc, I've been dreaming about making these since my last trip to Central America. These so good with the grilled tofu and green sauce! Thank you for sharing, I love this recipe.

      Reply
    12. Kayla DiMaggio

      August 28, 2021 at 5:04 pm

      5 stars
      Such a fun, fun recipe! I loved the flavors and every bite was delicious!

      Reply
    13. Holly

      August 28, 2021 at 3:16 pm

      5 stars
      These arepas are delicious! The basil and parsley sauce is the perfect touch!

      Reply
      • Gus

        August 28, 2021 at 4:05 pm

        yeah! we wanted to get out of the mainstream and came out with that green sauce... became instantly our favorite!

        Reply
    14. noelia

      January 31, 2021 at 1:36 am

      OMG this arepa recipe is amazing. Thank you for sharing.

      Reply
    15. Anami | Lemongrass BB

      January 27, 2021 at 12:15 pm

      Oh, I'd love to make these. I don't have a grill - can I put them in the oven instead, or should I fry them on a pan? Ps I found your post on Vegan on a Budget and I couldn't like it for some reason!

      Reply
      • Gus

        January 28, 2021 at 8:17 am

        They totally work in the oven, I have made them that way as well. A pan also work, if you do oven or pan, always remember to us medium-low heat so they form a nice crust. ????

        Reply
    16. Ann

      January 26, 2021 at 6:49 pm

      Looks like an interesting recipe. I'll have to run this past my husband and see if it is something he'd be interesting in having. 🙂

      Reply
      • Gus

        January 26, 2021 at 7:42 pm

        Cool! Hopefully, he is interested! Let us know how it turns out.

        Reply
        • Ann

          January 26, 2021 at 8:20 pm

          Will do. In the meantime, next week when I go to the market again, I'm going to pick up some fresh parsley and basil and make your vegan green sauce. Besides putting it over vegetables and the like, I think it might be a nice addition to a veggie burger.

        • Gus

          January 27, 2021 at 11:47 am

          Yes, I agree it would be a great addition to a burger! We have been munching on it with Arepas (just posted the recipe yesterday). We love it!

    Newer Comments »

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