Recipes · Colombian · Bread
Sweet Corn Arepa
One serving has 372 kcal and 12 g protein, and at least a fifth of a woman's daily need of phosphorus (41%), thiamin (33%), folate (27%), niacin (26%), pantothenic acid (26%) and cobalamin (25%). Ready in 20 minutes.
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- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (234 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 150 g Corn, sweet, raw
- 20 g Cornmeal, white
- 8 g Sugar
- 1 g Salt
- 5 g Butter, unsalted
- 30 g Queso fresco
- 20 g Milk, whole
Method
- Blend the sweet corn kernels with the milk until you have a coarse, thick puree.
- Stir in the cornmeal, sugar and salt until you have a spreadable batter, then fold in the crumbled cheese.
- Melt half the butter on a griddle over medium heat and spoon the batter into a round patty about 1.5 cm thick.
- Cook for 4-5 minutes per side, adding the remaining butter, until golden brown and set in the middle.
- Serve warm on its own or with extra cheese.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 372 kcal | 18% |
| Carbohydrates | 53.8 g | |
| Water | 150 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 12.4 g | 26% |
| Tryptophan | 0.05 g | |
| Threonine | 0.26 g | |
| Isoleucine | 0.28 g | |
| Leucine | 0.79 g | |
| Lysine | 0.28 g | |
| Methionine | 0.15 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.26 g | |
| Valine | 0.39 g | |
| Histidine | 0.19 g | |
| Fat | 14.2 g | |
| Monounsaturated | 3.9 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 7.3 g | |
| Trans-Fats | 0.25 g | |
| Cholesterol | 33.5 mg | |
| Calcium | 198 mg | 20% |
| Copper | 0.11 mg | 12% |
| Iron | 1.7 mg | 10% |
| Magnesium | 71.2 mg | 23% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 287 mg | 41% |
| Potassium | 500 mg | 11% |
| Selenium | 9.6 µg | 18% |
| Sodium | 646 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 3.7 mg | 26% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 108 µg | 27% |
| Cobalamin (vitamin B12) | 0.6 µg | 25% |
| Choline | 43.8 mg | 10% |
| Vitamin A | 124 µg | 18% |
| Vitamin C | 10.2 mg | 14% |
| Vitamin D (D2 + D3) | 43.2 IU | 7% |
| Vitamin E | 0.37 mg | 2% |
| Vitamin K | 1.2 µg | 1% |
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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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