Hello friends of Hive! This week I am pleased to participate again in the cooking contest of the community @indiaunited, the theme of this occasion is a healthy breakfast. For this I prepared some colorful vegetable arepas accompanied by scrambled eggs with onion and tomato ( perico ), avocado and fruit.
In another post I had commented how versatile are the arepas, having many ways to prepare them. Making them from vegetables is a nutritious and healthy alternative for your meals. I am going to present you 4 options: pumpkin, spinach, beets and carrots. When you make them you can choose the one you like best or use other vegetables such as plantain, zucchini, sweet potatoes, among others.
Ingredients for the vegetable arepas
200 - 250 grams of pumpkin
1 medium beet
1 medium carrot
1 handful of spinach
2 cups of precooked corn flour
1 cup of oatmeal flakes
Wheat bran
Ground flaxseed
Papelón/panela syrup (see here how to make it)
Salt
For the filling I used 2 eggs, 1 tomato, ½ onion and some avocado and cheese. You can choose the filling of your preference.
Procedure:
For the pumpkin and beet arepas I used the vegetables cooked, as I like them in the oven I cooked them at the same time after washing and chopping them. This step can be done the night before if you have little time in the morning.
Pumpkin Arepas
Smash the cooked pumpkin with a fork, until it forms a puree.
Remove the skin and pour ½ cup of corn flour, ¼ cup of oatmeal flakes, 1 large spoonful of bran, 1 spoonful of panela syrup and a pinch of salt.
Join the ingredients and knead until firm (this step is the same for all).
Beet arepas:
Remove the skin from the beets, place in the blender with ½ cup of water and blend.
Pour in a container and add ½ cup of corn flour, ¼ cup of oatmeal flakes, 1 tablespoon of bran and a pinch of salt. Knead.
Spinach Arepas:
Remove the leaves from the spinach and wash them. Take a handful and blend it together with 2/3 cup of water.
Place in a container and add ½ cup of corn flour, ¼ cup of oatmeal flakes, 1 teaspoon of ground flaxseed and salt and knead.
Carrot arepas:
Grate the carrot and add ½ cup of corn flour, ¼ cup of oatmeal flakes and a little salt.
Mix the ingredients and then add ¾ cup of water and knead.
Now to cook them take small portions of dough, give them form and place them in a hot budare, plate or frying pan. From each dough you can make 2 medium arepas, I made them small to show each one.
Once they are ready you just need to enjoy them with the filling you want. I additionally accompanied with a piece of papaya.
To conclude I want to tell you: What makes this meal healthy?
- First of all it is loaded with fiber, which makes you feel satisfied for longer and also helps the intestinal transit
- Contains no gluten, refined sugars and very few processed carbohydrates
- It is full of protein, vitamins, minerals and good fats.
Now you know, with these tips you can make any breakfast of other meal healthy and balanced. I hope you like this recipe and that it helps you improve your diet. See you soon!
Gracias por leerme. | Thanks for reading.
Todas las fotos son de mi autoría. | All photos are my own.
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That look like a tasty veggie meal 🤗
yes! it is very nutritious and healthy!
Nice rainbow arepas!
thanks !! 😄😆
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