Traveling through the kitchen is an unparalleled pleasure, and if we do it they are a healthy, tasty and light dish, all the better. In this case, we move to the south of the American continent to talk about arepas, a kind of flat bread rolls or pancakes with a crispy exteriortypical of Latin American cuisine, especially in Venezuela and Colombia.
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Normally, they are made with the typical precooked cornmeal, but in this case we give it a twist to the recipe for adapt it to the needs of a gluten-free diet, since we use chickpea flour. This type of flour can be found in any supermarket or specialized store. Yes indeed, for this dish we need it to be precooked and the one indicated to make arepas. This will ensure that it is easy to handle.
The interior of the arepas can be dressed with an infinity of options. Today we opt for an alternative that we discovered in Vitónica and that bets on the filling in the form of avocado and tuna salad, ingredients full of properties and nutrients, as well as tasty and delicious. Take note of this simple recipe that will save you dinner on more than one occasion.
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First, we must mix the flour with a good pinch of salt and add almost all the water, stirring calmly until the texture is homogeneous. We continue adding the rest of the water at the same time that we control so that it is not wet and soft. The result should be a moist but not sticky dough.; so we can add a little more water if necessary.
When we have this step ready, we knead by hand until it is smooth and malleable, without cracking excessively. To do it, best with a lightly oiled or moistened hand if you want to avoid sticking and being uncomfortable. Then, cover and let stand for five to ten minutes.
After letting it rest, we divide the dough into about eight small portions, (weighing approximately 50 grams), and make some balls. Later, We flatten each one forming pancakes one finger thick and cook them in a non-stick frying pan or griddle. lightly greased with oil. Now it’s time to cook them in batches over medium heat until they are golden on the outside and cooked on the inside.
We turn to the stuffing. First, we crush the avocado pulp in a bowl and mix with a splash of lemon juice. The tomato must be cut into small cubes and the drained tuna, we also add. The last thing: the touch of chopped parsley or cilantro, garlic and onion powder to taste, salt and pepper. to finish, open each arepa with a serrated knife and fill to taste.
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With what to accompany the arepas
This is where imagination comes into play. In Vitónica they detail that “if we haven’t made them very large, we can have about three or four units for dinner, perhaps accompanied by a light green leafy salad, or a first spoon dish such as a vegetable cream or gazpacho. In a small format and without filling them too much, we can also serve them as a snack or starter from a more complete menu, or even as a savory breakfast”.
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Photographs | vitonic
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Healthy arepas with chickpea flour and stuffed with avocado and tuna salad: this is the recipe for a gluten-free delicacy
was originally published in
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by Anna Pardo.