Recipes · Venezuelan · Bread
Arepa
One serving has 347 kcal and 8 g protein, and at least a fifth of a woman's daily need of phosphorus (34%), selenium (24%), magnesium (20%) and zinc (20%). Ready in 32 minutes.
- Preparation: 10 min
- Cooking: 22 min
- Makes: 1 serving (179 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 60 g Corn flour, white
- 90 g Water
- 0.7 g Salt
- 8 g Vegetable oil
- 20 g Queso fresco
Method
- Mix the masarepa with the water and salt, and let stand for 5 minutes to hydrate, then knead briefly into a smooth, soft dough.
- Shape into a round patty about 2 cm thick.
- Heat the oil in a skillet or griddle over medium heat and cook the arepa for 5-6 minutes a side until a golden crust forms.
- Transfer to a 180°C (355°F) oven for 10 minutes to finish cooking through, or continue on the stovetop over low heat with a lid on.
- Split open while hot and fill with the crumbled cheese before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 347 kcal | 16% |
| Carbohydrates | 46.7 g | |
| Water | 107 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 7.8 g | 16% |
| Tryptophan | 0.03 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.15 g | |
| Leucine | 0.51 g | |
| Lysine | 0.12 g | |
| Methionine | 0.09 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.2 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.21 g | |
| Histidine | 0.13 g | |
| Fat | 15.1 g | |
| Monounsaturated | 3.6 g | |
| Polyunsaturated | 5.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.2 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0.22 g | |
| Cholesterol | 13.8 mg | |
| Calcium | 120 mg | 12% |
| Copper | 0.15 mg | 17% |
| Iron | 1.5 mg | 8% |
| Magnesium | 61.5 mg | 20% |
| Manganese | 0.28 mg | 16% |
| Phosphorus | 240 mg | 34% |
| Potassium | 215 mg | 5% |
| Selenium | 13.1 µg | 24% |
| Sodium | 428 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 1.1 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.47 mg | 9% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 16.4 µg | 4% |
| Cobalamin (vitamin B12) | 0.34 µg | 14% |
| Choline | 15.5 mg | 4% |
| Vitamin A | 44.8 µg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 22 IU | 4% |
| Vitamin E | 0.98 mg | 7% |
| Vitamin K | 15.1 µg | 17% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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