Corn flour arepas with bran Recipe: an easy way to incorporate more fiber into your diet
The corn flour arepas with bran gives you a higher nutritional value, which allows you to enjoy your favorite arepa without complications. It is a very simple preparation to make and gives it an additional flavor that you can even eat it alone. We recommend that you use fine bran.
Arepa Aguita e sapo, Arepa Burguer, Arepa Catira, Arepa with Tuna, Arepa con Queso
Arepas are a delicious Venezuelan snack that can be prepared in several ways. The most common way to prepare them is with flour and water, but there are also other methods. One of them is Corn flour arepas with bran, which will result in a slightly drier and crumbly texture.
It gives you a Arepa Reina Pepiada?
What is a corn flour arepa with bran?
An Corn flour arepas with bran is a variation of the traditional arepa in which corn flour with bran is used instead of white corn flour or bran mixed with traditional flour. The bran is the part of the corn kernel that contains the most fiber and nutrients, which is usually removed during the processing of white corn flour.
Corn flour arepas with bran are a more nutritious and healthier option than traditional arepas, since bran provides a higher amount of dietary fiber, vitamins and minerals than white corn flour.
How to make corn flour arepa with bran?
How to make arepas de afrecho? is a very recurrent question that we are going to answer immediately to satisfy your curiosity.
To prepare corn flour arepas with bran, the same technique is used as for traditional arepas: corn flour is mixed with water and salt until a soft dough is obtained and molded into a disk shape. Then they are cooked in a frying pan or griddle until they are golden brown and crispy on the outside and soft and fluffy on the inside.
Arepa de Harina de Maiz con Afrecho (Corn Flour with Afrecho) Recipe
Equipment
- 1 Container to prepare the dough
- 1 Budare or frying pan
- 1 Spatula to flip the arepa
- 1 Spoon to place the salt
- 1 Fork to stir the dough with the water before kneading
Ingredients
- 4 Tazas Agua a temperatura ambiente that is not cold
- 1 Cucharadita Salt
- 4 Tazas Precooked corn flour
- 4 Cucharadas Afrecho to taste preferably fine
Instructions
- Place 4 cups of water in the container.
- Add the teaspoon of salt to the water and stir until dissolved.
- Add the bran to the water and stir.
- Add the corn flour in small portions and mix with a fork so that no lumps form.
- Once all the flour has been added and mixed with the fork, you can let it rest for about 5 minutes. This is not always necessary and depends on the type of flour you use. After resting you can check the consistency of the dough and determine if it is necessary to add more water or flour.
- Now proceed to knead until the dough is consistent enough and does not stick to your hands. It should not be too hard, but not too soft either because you will not be able to form the arepas well.
- To form the arepas, take dough that fits easily in your hand and start forming balls in a circular motion. When the ball of dough is well formed, continue making circles with your hands, but press down so that you can flatten the ball to form the arepa.
- Finish shaping the arepa, if necessary wet your hands a little. Then add some oil to the budare or frying pan, previously heated over medium heat. Place the arepas to cook.
- After about 5 or 6 minutes turn the arepa over until it is finally cooked.
Video
Notes
Nutritional Composition
The nutritional composition of a corn flour arepa with bran may vary depending on the ingredients used and the size of the arepa, but here is an estimate based on a medium-sized arepa: Calories: approximately 180-200 caloriesCarbohydrate: about 35 grams
Protein: about 4-5 grams
Fat: about 2-3 grams
Fiber: about 3-4 grams It is important to note that bran cornmeal contains more fiber than traditional cornmeal, which can help improve digestion and maintain a feeling of satiety for longer. In addition, arepa is a good source of complex carbohydrates, which are important for long-term energy. However, it is important to remember that the nutritional value of the arepa can vary according to the ingredients used in the filling, so it is advisable to opt for healthy and balanced options.
Preparation suggestions for Corn flour arepas with bran
- Use good quality corn flour with bran: It is important to use a good quality corn flour with bran to get the best flavor and texture in your arepas. Look for a reliable brand and make sure the flour is fresh.
- Use fine bran: If you cannot find corn flour with bran, you can use traditional flour and add fine bran.
- Adequate amount of bran: so that the arepas are not brittle and cracked, do not add more than 1/3 of the total portion of flour.
- Add enough water to the dough: To obtain a soft and manageable dough, it is important to add enough water to the corn flour and bran mixture. The amount of water may vary depending on the brand of flour, but generally a ratio of 2:2 (2 cups of flour to 2 cups of water) is used.
- Knead the dough well: Knead the dough well so that it is smooth and lump-free. The bran can make the dough a little more difficult to handle than white cornmeal dough, but with a little patience and practice, you will be able to obtain a smooth, even dough.
It gives you a Arepa con Queso?
Are arepas with bran fattening?
Some people claim that adding bran to your arepa will make you gain weight, but research shows that this is not true at all. In fact, if you eat them in moderation (like any other food), Arepa de Harina de Maiz con Afrecho can help you lose weight!
Why? Because as we age, our bodies produce fewer digestive enzymes and hormones like insulin and cortisol, which means we need more fiber to keep us regular. Bran contains a lot of fiber, plus vitamins and minerals like iron and potassium, which help keep the body healthy and the immune system strong.
Other ways to combine afrecho in arepas
- Arepas with bran and flaxseeds
- Bran and oatmeal arepas
- Wheat flour and bran arepa
- Arepa of banana with bran
You can continue to see arepas colombianas, arepas venezolanas or go to arepas
If you want to know other articles similar to Corn flour arepas with bran Recipe: an easy way to incorporate more fiber into your diet you can visit the category Fitness.
