Colombian Arepas with Black Beans and Feta - 8g Carbs, 1g Fiber
Recipe By :
Serving Size : 60 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Veggie
Amount Measure Ingredient -- Preparation Method
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For pickled onion:
1 medium red onion -- cut into 3/4-inch thick wedges and
very thinly sliced crosswise
1 habanero chile -- to 2 peppers, or Scotch bonnet chiles
(to taste), seeded and very finely chopped
1/2 cup distilled white vinegar
1/2 teaspoon dried oregano -- preferably Mexican, crumbled
1/2 teaspoon salt -- or to taste
For arepas:
3 cups whole milk
4 tablespoons unsalted butter -- (1/2 stick) cut into pieces
1 1/2 cups white arepa flour
1 tablespoon sugar
1 teaspoon salt
1 cup coarsely grated mozzarella -- about 4 ounces
3 tablespoons vegetable oil
For topping:
5 tablespoons vegetable oil
1 cup finely chopped white onion
3 large garlic cloves -- minced
1 green serrano chili pepper -- finely chopped, including seeds
2 cans black beans -- (19-oz each) rinsed and drained OR
4 cups cooked black beans
1 cup finely chopped tomatoes
1/2 cup finely chopped fresh cilantro
1/2 cup water -- or reserved bean cooking liquid
1 teaspoon salt
1/2 pound mild feta -- crumbled, about 2 cups
PICKLE THE ONION: Stir together all ingredients in a bowl. Refrigerate, covered, for at least 12 hours.
MAKE THE AREPAS: Bring milk to a simmer in a small saucepan; remove from heat. Pour 1/2 cup milk into a small bowl and reserve. Add butter to hot milk remaining in pan and stir until melted.
Toss together arepa flour, sugar, salt, and mozzarella in a large bowl. Add hot milk and stir until combined. Let mixture stand until dry ingredients absorb enough milk to form a soft dough, 1 to 2 minutes (dough will continue to stiffen as it stands).
With palms of your hands, form 1 tablespoon dough into a ball. Flatten ball on a sheet of wax paper to 1 1/2 to 1 3/4-inch disk. Transfer to wax-paper-lined tray and cover with plastic wrap. Form disks with remaining dough in same manner, stirring in some of reserved milk if dough becomes too stiff or if edges of disks crack when flattened.
Heat 1 1/2 teaspoons oil in a 12-inch nonstick skillet over moderately low heat until hot but not smoking. Cook arepas in batches of 10 to 12, turning once, until cooked through and golden in patches on both sides, 8 to 12 minutes per batch; add more oil to skillet between batches as needed. Transfer arepas to baking sheets.
MAKE THE BEAN TOPPING: Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Add onion and cook, stirring frequently, until well browned, 8 to 10 minutes. Add garlic and chile and cook, stirring, until softened, about 1 minute. Add beans, tomatoes, cilantro, water and salt and cook, stirring and mashing with a bean masher or wire potato masher, until beans are slightly drier and coarsely mashed, about 5 minutes.
ASSEMBLE AND HEAT THE AREPAS: Put a rack in the middle of the oven and preheat oven to 350F.
Reheat arepas in batches (as needed for serving) on baking sheets, covered with foil, until heated through, 10 to 15 minutes.
Top each warm arepa with about 1 1/2 teaspoons bean topping, then sprinkle with cheese and pickled onion. Serve warm
Makes about 60 arepas.
Cook's Notes:
If you would like to use dried black beans, 1 pound beans yields about 5 1/2 cups cooked. Rinse the beans, then soak in 10 cups water in a 4 to 5-quart heavy pot at room temperature (refrigerate is kitchen is very warm) for 6 to 12 hours. Bring to a boil (in the same water to preserve the color) and simmer, uncovered, until the beans are tender, 1 to 1 1/2 hours. Drain, reserving 1/2 cup of the cooking liquid.
The pickled onion can be refrigerated for up to 1 week.
The arepas can be cooked up to 1 day ahead. Cool completely, then wrap in foil packages in 1 layer (10 per package) and refrigerate. Reheat, still in foil, in a 350F oven for 10 to 15 minutes. The arepas can also be frozen, wrapped in foil in sealed plastic bags, for up to 2 weeks. Thaw for 30 minutes at room temperature before reheating.
The bean topping can be made up to 1 day ahead and refrigerated, covered. Reheat, covered, in a heatproof bowl set over a saucepan of simmering water, stirring occasionally and adding a little water if it seems very dry, until heated through, 10 to 15 minutes.
AuthorNote: The Colombian fried cornmeal cakes known as 'arepas' are fantastic as bite-sized hors d'oeuvres and can be served as a casual meal. Here they are topped neatly with mashed black beans, creamy feta cheese, and pickled red onion. Everything can be prepped well in advance and assembled at the last minute.
Cuisine: "South American"
Source: "Gourmet Today by Ruth Reichl, 2009."
S(Formatted by Chupa Babi): "Feb 2010"
Yield: "60 starters"
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Per Serving (excluding unknown items): 83 Calories; 4g Fat (47.6% calories from fat); 3g Protein; 8g Carbohydrate; 1g Dietary Fiber; 9mg Cholesterol; 146mg Sodium
Exchanges: 1/2 Grain(Starch)
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