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Vegan Arepas 3 Ways!

Updated: Jun 7, 2018


Arepas by Thyme and Love | Serves: 6| Time: >1 hr


2 cups warm water

1 tsp of salt

2 cups of PAN Cornflour

1/2 cup additional warm water, if needed

Vegetable oil


In a large mixing bowl, add the warm water and salt. Gradually start to add the P.A.N. corn flour. Knead the dough with your hands until it comes together. You want the dough to be really moist. If it starts to crack, add in a little of the additional water as needed. Squeeze out any lumps that might have formed in the dough. Let the dough rest for 5 minutes.

Divided the dough into 6 equal portions. Roll each dough portion into a ball. Then form the dough ball into a patty that is apart 3 to 4 inches in diameter by using the palms of your hands. If the dough is drying out and cracking when you roll it, add a little warm water to your hands before forming the disks.

Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

Lightly oil a large skillet over medium heat. Let the skillet get hot before adding the arepa dough. In batches, add the formed arepas disks to the skillet. Cook each arepa about 4-6 minutes on each side, or until they start to get light brown spots. Transfer to the baking sheet.

Once all the #arepas have been browned in the skillet and transferred to the baking sheet, place in the oven and cook for 14-18 minutes, flipping halfway through the cooking time. They will finishing cooking in the oven. When they are done, the outer part will sound hard and hollow when tapped with your hand. They should also be a nice golden brown color. Remove from the oven.

Let cool a few minutes before handling. Carefully slice the arepas in half and fill them with the avocado + chickpea filling.

Filling 1: Vegan #Barbacoa by Minimalist Baker | Serves: 2.5 cups | Time: ~50 min


2 Tbsp EVO

1/2 white or yellow onion, minced

3 cloves garlic, minced

1 1/2 cups cooked green or brown #lentils

1 1/2 cups packed finely shredded/grated #carrots

2-3 Tbsp brown sugar

1/2 tsp each S&P

1 1/2 tsp smoked paprika

2 tsp cumin

1/4 tsp ground cloves

1 1/2 tsp dried oregano

2-3 chipotle peppers in adobo sauce + 1-3 tsp adobo sauce

2 Tbsp coconut aminos

1/4 cup lime juice

2 Tbsp apple cider vinegar

1/4 cup water (more as needed)

2 bay leaves (optional)


Heat a large skillet over medium heat. Once hot, add oil (or water), onion, and garlic. Sauté for 4-5 minutes, stirring frequently, or until tender and slightly browned.

Next, add cooked lentils, carrots, coconut sugar, salt, pepper, paprika, cumin, cloves, oregano, chipotle peppers + adobo sauce (start with 1 tsp for low spice level), coconut aminos, lime juice, apple cider vinegar, water, and bay leaves (optional). Stir to combine.

Cover and cook over medium-low heat for at least 15 minutes (or up to 30-40 minutes on low heat) or until the carrots are tender and the color has deepened. Stir occasionally and add more water as needed if it dries up.

Taste and adjust for flavor.

Optional: Scoop half of the mixture into a food processor and (using the "s"-shaped blade) mix/pulse to mash some of the lentils and carrots together. This creates a more cohesive texture.

Filling 2: Vegan #Chorizo by Vegan Caveman (slightly modified here)| Serves: 2 cups | Time: ~25 min


1/2 onion

1 cup red lentils, dry

2 cups of veggie broth

1/4 tsp ground bay leaves

1/4 tsp ground cinnamon

1/2 tsp oregano

1/4 tsp thyme

1 tbsp garlic powder

1 tbsp ancho cili powder

1 tbsp smoked paprika

2 tbsp rice wine vinegar or apple cider vinegar

1/2 tsp cumin

1/4 tsp coriander

1 tsp sea salt

1/2 tsp black pepper

1 tbsp olive oil


Dice onion into small chunks.

Place lentils in a pan with 2 cups of vegetable broth. Bring to a boil, reduce heat to low and cook for 10-15 minutes until liquid is absorbed.

While lentils cook, add onions to a pan with olive oil and fry for 6-8 minutes. Add spices and vinegar. Cook for 4-5 minutes on medium-low heat.

Add lentils to the pan and continue to cook for another few minutes over medium heat.

Filling 3: Avocado and Chickpea by Thyme and Love


2 large #avocados, roughly diced

2 tbsp vegan mayonnaise

1 tbsp lime juice

1 15 oz can of #chickpeas (#GarbonzoBeans), drained and rinsed

½ red bell pepper, seeded and diced small

½ jalapeno, seeded and finely minced

2-3 tbsp red onion, finely diced

1 small garlic clove, finely minced

3 tbsp cilantro, finely chopped

½ tsp salt, or to taste

Black pepper, to taste


In a mixing bowl add the diced avocado, vegan mayonnaise, and lime juice. Mix with a fork until the avocado is nice and creamy. Add in the drained chickpeas and mash with a fork. You just want to break the chickpeas apart; it is ok to leave some of the chickpea whole.

Add the rest of the filling ingredients. Gently combine the ingredients together. Taste and adjust seasonings. Add more salt or lime juice if needed.

Place in the fridge. Chill until ready to use. I recommend at least 1 hour of chill time. A few hours is even better.

What I ate and drank today

Veggie Omlet

Leftover piece of pizza

96 oz of water



House work

What I ate and drank (4/11-13/2018)

Too many carbs and too much cheese

A ton of water

Decaf coffee

Avocado sandwich with tomato jam and carrots from Jack's Wife Freda

Veggie tacos with broccoli


At least 8 miles of walking across all three days

BONUS! - Eggs Chavez

Eggs Chavez

The next morning we put poached eggs over vegan barbacoa and arepas, served with a black bean salad.

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