Kale, Onion, and Black Bean Arepas.
SERVING SIZE: 1 arepa with ⅓ cup filling (71 grams)
PREP TIME: 10 minutes
COOKING TIME: 25 minutes
- 2 cups pre-cooked white cornmeal flour
- 3 tablespoons (37 milliliters) vegetable oil, divided
- ¼ cup diced onions
- 1 cup drained canned black beans
- 3 cups chopped kale, stems removed
- 1 teaspoon garlic powder
- ½ teaspoon black pepper
- ⅓ cup crumbled feta or gorgonzola cheese
- Pour flour into a medium bowl. Make a well in the center and add 2½ cups warm water.
- Using a wooden spoon, gradually stir until no dry lumps remain. Let rest 5 minutes.
- Knead dough a few times in bowl, then divide into 8 pieces.
- On a clean surface, roll each piece into a ball, then gently flatten to about ½-inch thick.
- In a large nonstick skillet, heat 1 tablespoon oil over medium heat.
- Add 4 pieces of dough, cover and cook until golden brown, about 6 to 8 minutes.
- Uncover, flip and cook uncovered 6 to 8 minutes, until other side is golden brown.
- Transfer arepas to a wire rack.
- Repeat with 1 tablespoon oil and remaining dough.
- Cut cooked arepas in half.
- To make the filling, heat 1 tablespoon oil in a large nonstick skillet over medium heat.
- Add onions and cook about 3 minutes or until translucent.
- Add black beans and kale and cook for 5 to 7 minutes, stirring frequently, until kale is tender.
- Season with garlic powder and black pepper and toss to ensure seasonings are evenly distributed.
- Stuff each arepa with ⅓ cup filling and top with 1 teaspoon cheese.
NUTRITION PER SERVING: 204 calories, 6g total fat, 1g saturated fat, 2mg cholesterol, 539mg sodium, 32g carbohydrate, 4g fiber, 1g sugar, 5g protein, 196mg potassium, 279mg phosphorus
Recipe developed by Andrea Mathis
THIS ARTICLE IS COPYRIGHTED BY AMY BURKHART, MD, RD.
Dr. Amy Burkhart is a doctor (M.D.), Registered Dietitian, R.D., and fellowship-trained in integrative medicine. She specializes in treating chronic digestive disorders from an integrative/functional medicine perspective.