✨ AI Recipe
Arepa Pabellón (Venezuelan Stuffed Arepa)
Peanut-Free
Sesame-Free
Coconut-Free
Gluten-Free
Soy-Free
Nut-Free
High Sodium
High Fiber
Iron Rich
Lunch
Dinner
Snack
A classic Venezuelan street food stuffed with black beans, sweet plantain, and shredded jackfruit — a fully plant-based take on the national dish pabellón criollo.
Ingredients
Servings:
Scale:
Instructions
-
Mix masarepa, warm water, and salt until a soft dough forms. Rest for 5 minutes.
-
Shape the dough into 8 round patties about 1cm thick.
-
Cook arepas on a dry skillet over medium heat for 6–7 minutes per side until golden.
-
Sauté onion in olive oil for 5 minutes. Add garlic and cumin, cook for 1 minute more.
-
Add black beans, mash lightly, and cook for 5 minutes until the mixture thickens.
-
Fry plantain slices in a little oil until golden on each side, about 2 minutes per side.
-
Season jackfruit with salt, pepper, and cumin, then cook in a pan until lightly caramelized.
-
Split the arepas open and fill with beans, plantain slices, and jackfruit.
Chef's Notes
Masarepa (pre-cooked cornmeal) is not the same as masa harina — be sure to use the correct one for authentic arepas.
Tips & Tricks
- Arepas can be made ahead and reheated in the oven at 180°C for 10 minutes. The dough should feel like soft Play-Doh — add water a tablespoon at a time if too dry. Variations: this recipe is naturally nut-free. For an oil-free version, dry-fry the arepas and sauté vegetables in water or broth instead. For higher protein, add 100g cooked lentils to the black bean filling.
Nutrition Highlights (per serving)
425kcalCalories
92gCarbs
14.6gProtein
7.8gFat
15.4gFiber
Protein 12% Carbs 74% Fat 14%
Full Nutrition Facts Hide Nutrition Facts
Per recipe (4 servings) · Select a group above
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Energy | 1,701.97 kcal | 425.49 kcal/serving | 21% |
| Energy | 7,115.02 kJ | 1,778.76 kJ/serving | — |
| Water | 1,164.46 g | 291.12 g/serving | — |
| Protein | 58.33 g | 14.58 g/serving | 29% |
| Total Fat | 31.01 g | 7.75 g/serving | 10% |
| Carbohydrates | 368.13 g | 92.03 g/serving | 33% |
| Fiber | 61.76 g | 15.44 g/serving | 55% |
| Sugars | 25.64 g | 6.41 g/serving | 13% |
| Ash | 20.11 g | 5.03 g/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Calcium | 306.79 mg | 76.70 mg/serving | 6% |
| Iron | 20.20 mg | 5.05 mg/serving | 28% |
| Magnesium | 588.16 mg | 147.04 mg/serving | 35% |
| Phosphorus | 1,260.86 mg | 315.22 mg/serving | 25% |
| Potassium | 4,154.23 mg | 1,038.56 mg/serving | 22% |
| Sodium | 3,905.53 mg | 976.38 mg/serving | 42% |
| Zinc | 10.95 mg | 2.74 mg/serving | 25% |
| Copper | 1.77 mg | 0.44 mg/serving | 49% |
| Manganese | 3.34 mg | 0.84 mg/serving | 37% |
| Selenium | 7.19 µg | 1.80 µg/serving | 3% |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Vitamin C | 85.52 mg | 21.38 mg/serving | 24% |
| Thiamin B1 | 1.60 mg | 0.40 mg/serving | 33% |
| Riboflavin B2 | 1.15 mg | 0.29 mg/serving | 22% |
| Niacin B3 | 11.37 mg | 2.84 mg/serving | 18% |
| Pantothenic Acid B5 | 7.37 mg | 1.84 mg/serving | 37% |
| Vitamin B6 | 2.87 mg | 0.72 mg/serving | 42% |
| Folate Total | 390.27 µg | 97.57 µg/serving | — |
| Folate Food | 390.27 µg | 97.57 µg/serving | — |
| Folate DFE | 390.27 µg | 97.57 µg/serving | 24% |
| Choline | 102.38 mg | 25.60 mg/serving | 5% |
| Vitamin A RAE | 11.92 µg | 2.98 µg/serving | 0% |
| Vitamin A | 277.11 IU | 69.28 IU/serving | — |
| Vitamin E | 6.19 mg | 1.55 mg/serving | 10% |
| Vitamin K | 19.37 µg | 4.84 µg/serving | 4% |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Beta-Carotene | 146.41 µg | 36.60 µg/serving | — |
| Alpha-Carotene | 12.00 µg | 3.00 µg/serving | — |
| Beta-Cryptoxanthin | 10.00 µg | 2.50 µg/serving | — |
| Lutein + Zeaxanthin | 333.28 µg | 83.32 µg/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Total Saturated | 4.78 g | 1.20 g/serving | 6% |
| SFA 10:0 Capric | 0.06 g | 0.02 g/serving | — |
| SFA 12:0 Lauric | 0.01 g | 0.00 g/serving | — |
| SFA 14:0 Myristic | 0.01 g | 0.00 g/serving | — |
| SFA 16:0 Palmitic | 3.82 g | 0.96 g/serving | — |
| SFA 18:0 Stearic | 0.65 g | 0.16 g/serving | — |
| Total MUFA | 14.77 g | 3.69 g/serving | — |
| MUFA 16:1 | 0.23 g | 0.06 g/serving | — |
| MUFA 18:1 Oleic | 14.42 g | 3.61 g/serving | — |
| MUFA 20:1 | 0.09 g | 0.02 g/serving | — |
| Total PUFA | 7.29 g | 1.82 g/serving | — |
| PUFA 18:2 Linoleic | 6.66 g | 1.67 g/serving | — |
| PUFA 18:3 ALA | 0.63 g | 0.16 g/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Tryptophan | 0.55 g | 0.14 g/serving | — |
| Threonine | 1.93 g | 0.48 g/serving | — |
| Isoleucine | 2.28 g | 0.57 g/serving | — |
| Leucine | 5.61 g | 1.40 g/serving | — |
| Lysine | 2.66 g | 0.67 g/serving | — |
| Methionine | 1.01 g | 0.25 g/serving | — |
| Cystine | 0.79 g | 0.20 g/serving | — |
| Phenylalanine | 2.88 g | 0.72 g/serving | — |
| Tyrosine | 1.79 g | 0.45 g/serving | — |
| Valine | 2.94 g | 0.74 g/serving | — |
| Arginine | 2.91 g | 0.73 g/serving | — |
| Histidine | 1.46 g | 0.37 g/serving | — |
| Alanine | 3.31 g | 0.83 g/serving | — |
| Aspartic Acid | 5.25 g | 1.31 g/serving | — |
| Glutamic Acid | 9.51 g | 2.38 g/serving | — |
| Glycine | 2.15 g | 0.54 g/serving | — |
| Proline | 3.61 g | 0.90 g/serving | — |
| Serine | 2.98 g | 0.75 g/serving | — |
| Nutrient | Total | Per Serving | — |
|---|---|---|---|
| Total Choline | 6.71 mg | 1.68 mg/serving | — |
| Free Choline | 4.84 mg | 1.21 mg/serving | — |
| Phosphocholine | 0.77 mg | 0.19 mg/serving | — |
| Phosphatidylcholine | 0.55 mg | 0.14 mg/serving | — |
| Glycerophosphocholine | 0.66 mg | 0.17 mg/serving | — |
| Betaine | 0.11 mg | 0.03 mg/serving | — |
* % Daily Value (DV) based on a 2,000-calorie diet per serving. FDA Daily Values (2020)
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Arepa Pabellón (Venezuelan Stuffed Arepa)
Ingredients
Instructions
- Mix masarepa, warm water, and salt until a soft dough forms. Rest for 5 minutes.
- Shape the dough into 8 round patties about 1cm thick.
- Cook arepas on a dry skillet over medium heat for 6–7 minutes per side until golden.
- Sauté onion in olive oil for 5 minutes. Add garlic and cumin, cook for 1 minute more.
- Add black beans, mash lightly, and cook for 5 minutes until the mixture thickens.
- Fry plantain slices in a little oil until golden on each side, about 2 minutes per side.
- Season jackfruit with salt, pepper, and cumin, then cook in a pan until lightly caramelized.
- Split the arepas open and fill with beans, plantain slices, and jackfruit.
Chef's Notes
Masarepa (pre-cooked cornmeal) is not the same as masa harina — be sure to use the correct one for authentic arepas.
Tips & Tricks
- 💡 Arepas can be made ahead and reheated in the oven at 180°C for 10 minutes. The dough should feel like soft Play-Doh — add water a tablespoon at a time if too dry. Variations: this recipe is naturally nut-free. For an oil-free version, dry-fry the arepas and sauté vegetables in water or broth instead. For higher protein, add 100g cooked lentils to the black bean filling.