Embark on a culinary journey through the sun-kissed islands of the Caribbean Netherlands with our tantalizing recipe for Caribbean Netherlands Arepas. Bursting with vibrant flavors and rich cultural influences, these delectable cornmeal cakes are a beloved staple in the region, offering a fusion of Caribbean and Latin American culinary traditions. With a crispy exterior and a soft, doughy interior, these versatile arepas can be enjoyed on their own or filled with an array of savory or sweet fillings, making them perfect for any meal of the day. So, gather your ingredients and prepare to delight your taste buds with this irresistible taste of the Caribbean Netherlands.

Ingredients:

For the Arepas:

• 2 cups pre-cooked cornmeal (masarepa)
• 1 ½ cups warm water
• 1 teaspoon salt
• 1 tablespoon vegetable oil

For the Filling (choose one or mix and match):

• 1 cup shredded cheese (such as Gouda or Edam)
• 1 cup shredded cooked meat (such as chicken, beef, or pork)
• 1 cup cooked black beans, mashed
• Additional toppings like avocado, salsa, or sour cream (optional)

Instructions:

1- In a large mixing bowl, combine the pre-cooked cornmeal (masarepa) with salt. Gradually add warm water while mixing until the dough comes together. It should be moist and pliable but not too sticky.

2- Knead the dough for a few minutes until smooth. Divide the dough into equal-sized balls, about the size of a golf ball. Flatten each ball slightly to form discs, about ½ inch thick.

3- Heat a non-stick skillet or griddle over medium heat and lightly grease it with vegetable oil.

4- Place the arepas on the skillet and cook for about 4-5 minutes on each side, or until golden brown and crispy. You may need to work in batches depending on the size of your skillet.

5- Once cooked, remove the arepas from the skillet and let them cool slightly.

6- While the arepas are still warm, carefully slice them open horizontally, creating a pocket for the filling.

7- Fill each arepa with your desired filling, such as shredded cheese, cooked meat, or mashed black beans. You can also add additional toppings like avocado, salsa, or sour cream if desired.

8- Serve the filled arepas warm and enjoy the delicious flavors of the Caribbean Netherlands!

Tip: Arepas can also be grilled or baked instead of pan-fried for a slightly different texture. Experiment with different fillings and toppings to create your own unique Caribbean Netherlands arepa creations!

Nutritional Values:

Here are the approximate nutritional values for the ingredients listed:

Pre-cooked cornmeal (masarepa) (2 cups):

• Calories: 400
• Carbohydrates: 88g
• Protein: 8g
• Fat: 2g
• Fiber: 8g

benefits:

• Rich source of carbohydrates for energy
• Contains dietary fiber for digestive health
• Provides essential vitamins and minerals like iron and niacin

Warm water (1 ½ cups):

• Calories: 0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g

benefits:

• Essential for hydration and maintaining bodily functions
• Helps regulate body temperature
• Aids in digestion and nutrient absorption

Salt (1 teaspoon):

• Calories: 0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g

benefits:

• Enhances flavor of dishes
• Necessary for maintaining electrolyte balance in the body
• Supports proper nerve and muscle function

Vegetable oil (1 tablespoon):

• Calories: 120
• Carbohydrates: 0g
• Protein: 0g
• Fat: 14g

benefits:

• Source of healthy fats, including omega-3 and omega-6 fatty acids
• May help lower bad cholesterol levels
• Contains vitamin E, an antioxidant that supports skin health

Shredded cheese (1 cup):

• Calories: 450 (approximate, varies based on cheese type)
• Carbohydrates: 2-4g
• Protein: 20-25g
• Fat: 35-40g

benefits:

• Good source of protein for muscle growth and repair
• Provides calcium for bone health
• Contains vitamin B12, which supports nerve function and energy production

Shredded cooked meat (1 cup):

• Calories: varies based on type of meat (e.g., chicken, beef, pork)
• Protein: varies (approximately 25-30g)
• Fat: varies (approximately 10-20g)

benefits:

• Excellent source of high-quality protein
• Rich in essential amino acids for muscle and tissue repair
• Contains iron for healthy blood circulation

Cooked black beans, mashed (1 cup):

• Calories: 230
• Carbohydrates: 40g
• Protein: 15g
• Fat: 1g
• Fiber: 15g

benefits:

• High in fiber, which aids in digestion and promotes satiety
• Good source of plant-based protein
• Contains folate, potassium, and magnesium for heart health and blood pressure regulation

Additional toppings like avocado, salsa, or sour cream will have varying nutritional values depending on the quantities used and specific ingredients. Generally, avocados are high in healthy fats, salsa is low in calories and fat but may contain sodium, and sour cream is higher in fat and calories. It's best to check the nutritional information on the packaging for these additional toppings if you're concerned about specific dietary requirements.