Recipe for Arepas with Black Beans, Mango and Avocado

Making the perfect Arepas with Black Beans, Mango and Avocado should only take approximately 1 hr . It’s considered an Easy level recipe. Below are the ingredients and directions for you to easily follow. The Arepas with Black Beans, Mango and Avocado recipe can feed your family for 8 stuffed arepas.

There are many different ways to make this Arepas with Black Beans, Mango and Avocado recipe. Once you’re familiar with our recommended ingredients and directions, you can add your own twist to this recipe to make it your own! We’ve also listed potential Cookware items below that might be necessary for this Arepas with Black Beans, Mango and Avocado recipe.

Arepas with Black Beans, Mango and Avocado Popular Ingredients

• 1/4 cup plus 2 teaspoons vegetable oil
• 2 cloves garlic, chopped
• One 15-ounce can black beans, rinsed and drained
• 1 chipotle chile in adobo sauce
• Kosher salt
• 1 small red onion, halved and thinly sliced
• Juice of 2 limes (about 1/4 cup)
• 2 cups pre-cooked white corn meal, such as P.A.N.
• 1/2 cup fresh cilantro leaves
• 1/4 crumbled Cotija cheese
• 1 small mango, thinly sliced
• 1 avocado, halved and thinly sliced

Steps for making Arepas with Black Beans, Mango and Avocado

1. Heat 2 teaspoons of the oil in a small saucepan over medium heat until shimmering. Add the garlic and cook, stirring until lightly golden, about 1 minute. Add the beans, chipotle in adobo sauce, 1/2 cup water and 1/2 teaspoon salt. Bring to a boil then remove from the heat and set aside. Combine the onion, lime juice and a pinch of salt in a small bowl and set aside.
2. Position a rack in the center of the oven and preheat to 350 degrees F.
3. Stir together 2 1/2 cups lukewarm water and 1 1/2 teaspoons salt in a large bowl. Gradually add the corn meal into the water, using your fingers to stir and combine, until a soft and moist dough forms.
4. Divide the dough into 8 golf ball-size balls. Press each ball flat into an even 1/2-inch-thick patty.
5. Heat the remaining 1/4 cup oil in a large skillet over medium-low heat until shimmering. Working in batches, cook the corn patties until golden brown, about 7 minutes per side (making sure the oil is hot for each batch). Transfer to a cooling rack set on a rimmed baking sheet and bake until the edges are crisp and golden, about 10 minutes.
6. Add the cilantro and Cotija cheese to the onions and toss to combine.
7. When the arepas are cool enough to handle, use a thin serrated knife to slice a third of the way through each arepa. Then use the knife tip to cut open the center of each to form a pocket, taking care to keep the sides intact. Wipe down the knife between cuts to remove any sticky cornmeal. Stuff the arepas generously with slices of mango, avocado, the onion mixture and beans.

Popular Categories for this Recipe

• Venezuelan – Coordinates: 7°N 65°W / 7°N 65°W / 7; -65Venezuela (/ˌvɛnəˈzweɪlə/; American Spanish:  (listen)), officially the Bolivarian Republic of Venezuela (Spanish: República Bolivariana de Venezuela), is a country on the northern coast of South America, consisting of a continental landmass and many islands and islets in the Caribbean Sea. It has a territorial extension of 916,445 km2 (353,841 sq mi), and the population of Venezuela was estimated at 28 million in 2019. The capital and largest urban agglomeration is the city of Caracas.The continental territory is bordered on the north by the Caribbean Sea and the Atlantic Ocean, on the west by Colombia, Brazil on the south, Trinidad and Tobago to the north-east and on the east by Guyana. The Venezuelan government maintains a claim against Guyana to Guayana Esequiba. Venezuela is a federal presidential republic consisting of 23 states, the Capital District and federal dependencies covering Venezuela’s offshore islands. Venezuela is among the most urbanized countries in Latin America; the vast majority of Venezuelans live in the cities of the north and in the capital.The territory of Venezuela was colonized by Spain in 1522 amid resistance from indigenous peoples. In 1811, it became one of the first Spanish-American territories to declare independence from the Spanish and to form part, as a department, of the first federal Republic of Colombia (historiographically known as Gran Colombia). It separated as a full sovereign country in 1830. During the 19th century, Venezuela suffered political turmoil and autocracy, remaining dominated by regional military dictators until the mid-20th century. Since 1958, the country has had a series of democratic governments, as an exception where most of the region was ruled by military dictatorships, and the period was characterized by economic prosperity. Economic shocks in the 1980s and 1990s led to major political crises and widespread social unrest, including the deadly Caracazo riots of 1989, two attempted coups in 1992, and the impeachment of a President for embezzlement of public funds charges in 1993. The collapse in confidence in the existing parties saw the 1998 Venezuelan presidential election, the catalyst for the Bolivarian Revolution, which began with a 1999 Constituent Assembly, where a new Constitution of Venezuela was imposed. The government’s populist social welfare policies were bolstered by soaring oil prices, temporarily increasing social spending, and reducing economic inequality and poverty in the early years of the regime. The 2013 Venezuelan presidential election was widely disputed leading to widespread protest, which triggered another nationwide crisis that continues to this day.Venezuela is a developing country and ranks 113th on the Human Development Index. It has the world’s largest known oil reserves and has been one of the world’s leading exporters of oil. Previously, the country was an underdeveloped exporter of agricultural commodities such as coffee and cocoa, but oil quickly came to dominate exports and government revenues. The excesses and poor policies of the incumbent government led to the collapse of Venezuela’s entire economy. The country struggles with record hyperinflation, shortages of basic goods, unemployment, poverty, disease, high child mortality, malnutrition, severe crime and corruption. These factors have precipitated the Venezuelan migrant crisis where more than three million people have fled the country. By 2017, Venezuela was declared to be in default regarding debt payments by credit rating agencies. The crisis in Venezuela has contributed to a rapidly deteriorating human rights situation, including increased abuses such as torture, arbitrary imprisonment, extrajudicial killings and attacks on human rights advocates. Venezuela is a charter member of the UN, OAS, UNASUR, ALBA, Mercosur, LAIA and OEI.
• Avocado – The avocado (Persea americana), a tree likely originating from south-central Mexico, is classified as a member of the flowering plant family Lauraceae. The fruit of the plant, also called an avocado (or avocado pear or alligator pear), is botanically a large berry containing a single large seed. Avocado trees are partially self-pollinating, and are often propagated through grafting to maintain predictable fruit quality and quantity.Avocados are cultivated in tropical and Mediterranean climates of many countries, with Mexico as the leading producer of avocados in 2019, supplying 32% of the world total.The fruit of domestic varieties has a buttery flesh when ripe. Depending on the variety, avocados have green, brown, purplish, or black skin when ripe, and may be pear-shaped, egg-shaped, or spherical. Commercially, the fruits are picked while immature, and ripened after harvesting.
• Fruit – In botany, a fruit is the seed-bearing structure in flowering plants that is formed from the ovary after flowering.Fruits are the means by which flowering plants (also known as angiosperms) disseminate their seeds. Edible fruits in particular have long propagated using the movements of humans and animals in a symbiotic relationship that is the means for seed dispersal for the one group and nutrition for the other; in fact, humans and many animals have become dependent on fruits as a source of food. Consequently, fruits account for a substantial fraction of the world’s agricultural output, and some (such as the apple and the pomegranate) have acquired extensive cultural and symbolic meanings.In common language usage, “fruit” normally means the fleshy seed-associated structures (or produce) of plants that typically are sweet or sour and edible in the raw state, such as apples, bananas, grapes, lemons, oranges, and strawberries. In botanical usage, the term “fruit” also includes many structures that are not commonly called “fruits”, such as nuts, bean pods, corn kernels, tomatoes, and wheat grains.
• Mango – A mango is an edible stone fruit produced by the tropical tree Mangifera indica which is believed to have originated from the region between northwestern Myanmar, Bangladesh, and northeastern India. M. indica has been cultivated in South and Southeast Asia since ancient times resulting in two distinct types of modern mango cultivars: the “Indian type” and the “Southeast Asian type”. Other species in the genus Mangifera also produce edible fruits that are also called “mangoes”, the majority of which are found in the Malesian ecoregion.Worldwide, there are several hundred cultivars of mango. Depending on the cultivar, mango fruit varies in size, shape, sweetness, skin color, and flesh color which may be pale yellow, gold, green, or orange. The mango is the national fruit of India, Pakistan and the Philippines, while the mango tree is the national tree of Bangladesh.
• Beans and Legumes
• Main Dish
• Gluten Free – A gluten-free diet (GFD) is a nutritional plan that strictly excludes gluten, which is a mixture of proteins found in wheat (and all of its species and hybrids, such as spelt, kamut, and triticale), as well as barley, rye, and oats. The inclusion of oats in a gluten-free diet remains controversial, and may depend on the oat cultivar and the frequent cross-contamination with other gluten-containing cereals.Gluten may cause both gastrointestinal and systemic symptoms for those with gluten-related disorders, including coeliac disease (CD), non-coeliac gluten sensitivity (NCGS), gluten ataxia, dermatitis herpetiformis (DH), and wheat allergy. In these people, the gluten-free diet is demonstrated as an effective treatment, but several studies show that about 79% of the people with coeliac disease have an incomplete recovery of the small bowel, despite a strict gluten-free diet. This is mainly caused by inadvertent ingestion of gluten. People with a poor understanding of a gluten-free diet often believe that they are strictly following the diet, but are making regular errors.In addition, a gluten-free diet may, in at least some cases, improve gastrointestinal or systemic symptoms in diseases like irritable bowel syndrome, rheumatoid arthritis, or HIV enteropathy, among others. There is no good evidence that gluten-free diets are an alternative medical treatment for people with autism.Gluten proteins have low nutritional and biological value and the grains that contain gluten are not essential in the human diet. However, an unbalanced selection of food and an incorrect choice of gluten-free replacement products may lead to nutritional deficiencies. Replacing flour from wheat or other gluten-containing cereals with gluten-free flours in commercial products may lead to a lower intake of important nutrients, such as iron and B vitamins. Some gluten-free commercial replacement products are not enriched or fortified as their gluten-containing counterparts, and often have greater lipid/carbohydrate content. Children especially often over-consume these products, such as snacks and biscuits. Nutritional complications can be prevented by a correct dietary education.A gluten-free diet may be based on gluten-free foods, such as meat, fish, eggs, milk and dairy products, legumes, nuts, fruits, vegetables, potatoes, rice, and corn. Gluten-free processed foods may be used. Pseudocereals (quinoa, amaranth, and buckwheat) and some minor cereals are alternative choices.
• High Fiber
• Vegetarian – Vegetarianism is the practice of abstaining from the consumption of meat (red meat, poultry, seafood, and the flesh of any other animal), and it may also include abstention from by-products of animal slaughter.Vegetarianism may be adopted for various reasons. Many people object to eating meat out of respect for sentient life. Such ethical motivations have been codified under various religious beliefs, as well as animal rights advocacy. Other motivations for vegetarianism are health-related, political, environmental, cultural, aesthetic, economic, or personal preference. There are variations of the diet as well: an ovo-lacto vegetarian diet includes both eggs and dairy products, an ovo-vegetarian diet includes eggs but not dairy products, and a lacto-vegetarian diet includes dairy products but not eggs. A vegan diet excludes all animal products, including eggs and dairy. Avoidance of animal products may require dietary supplements to prevent deficiencies such as vitamin B12 deficiency, which leads to pernicious anemia. Psychologically, preference for vegetarian foods can be affected by one’s own socio-economic status and evolutionary factors.Packaged and processed foods, such as cakes, cookies, candies, chocolate, yogurt, and marshmallows, often contain unfamiliar animal ingredients, and so may be a special concern for vegetarians due to the likelihood of such additives. Feelings among vegetarians vary concerning these ingredients. Some vegetarians scrutinize product labels for animal-derived ingredients, such as cheese made with rennet, while other vegetarians do not object to consuming them or are unaware of their presence.Semi-vegetarian diets consist largely of vegetarian foods but may include fish or poultry, or sometimes other meats, on an infrequent basis. Those with diets containing fish or poultry may define meat only as mammalian flesh and may identify with vegetarianism. A pescetarian diet has been described as “fish but no other meat”.

You might need the following Cookware

In this section we’ve listed Cookware items that might be helpful to make this Arepas with Black Beans, Mango and Avocado recipe (or similar recipes). If certain tools or utensils are not applicable, then ignore and choose relevant items.

• Cooking pots
• Frying pan
• Steamers
• Colander
• Skillet
• Knives
• Cutting board
• Grater
• Saucepan
• Stockpot
• Spatula
• Tongs
• Measuring cups
• Wooden Spoon