Step 1

Prepare the black bean topping.
Wash the onion and garlic.
Cut the onion into small pieces.
Cut the garlic in half and crush it with the flat part of your knife.

Step 2

Preheat your pan, medium heat, add 1 tbsp of olive oil.
Saute the onion and garlic for about 2 min till they are glazed.
Squeeze 1/2 of a lime into your blender. Add the onion, garlic, dried chili, cumin and the canned black beans together with the liquid to your blender. Check whether salt is on the list of ingredients of the canned black beans. If not add 1/2 tsp of salt. Blend it for about 1 min till you get a creamy consistency.
Add some more salt, olive oil and lime juice according to your taste.

Step 3

Make arepas.
Add 190 ml of water and 1/4 tsp of salt into a bowl. Stir in with a fork slowly 110g of arepa flour. You can usually buy it online. Mix it a bit further and you get a moldable dough. Form two balls out of the dough and let it rest for 5 min.

Step 4

Preheat your pan, a bit above medium heat, add 1 tbsp of olive oil.
Form a disc about 1 cm thick out of each arepa dough ball with your hands.
Fry the two arepa discs for about 5 min one side and 4 min on the other side till they have a golden crust on both sides.

Step 5

Assemble the areas. Add the black bean topping, avocado and fresh coriander on top. You can also cut the arepas into half and add the toppings.

Remarks:
If you have leftover for arepas you can store them in the fridge up to two days and reheat them in a toaster for 1 min later.
You will get the best taste out of the black beans if you use dry beans (120g for 2 servings), soak them in water over night, remove the soaked water, add fresh water to your black beans and cook them for about 1 hour until the beans are soft.
Best is to prepare the back bean topping in a larger portion in advance what will reduce your total preparation time to 10 min. You can store the black bean topping for up to 5 days in an airtight container in the fridge and reuse it whenever you feel like having arepas again.

Enjoy!

* Nutrition details:

Glycemic load (GL): Indicates how much glucose your meal contains and how this will affect the insulin reaction in your body. You can use a total consumption value of 100g GL per day as orientation. Meaning, if you have 3 meals per day, try to stay below the 33g GL per meal to avoid overconsumption of natural sugar. For example one average banana peeled (100g) comes with a GL of 16. One small portion of white rice (40g uncooked) has a GL of 22.

Protein / 100 kcal: In order to have a filling meal and to ensure to achieve the recommended minimum protein intake of 0.8g protein / kg body weight per day a ration of more than 3g protein / 100 kcal is a good orientation for this indicator for each meal.

Vitamins and minerals: Percentages represent the percentage of recommended daily intake (based on FDA’s Daily Value). Mentioned vitamins and minerals have a particular high nutritional density in this dish. Means, if you would only eat this dish for one day, you would easily exceed the 100% of recommended daily intake for the mentioned mineral or vitamin. Please take into account that these values are just for orientation and might vary depending on your individual situation e.g. if you are a professional athlete, pregnant etc.

Costs: Approx. costs of organic ingredients in Germany