Cassava arepas filled with textured soy in tomato

Arepas

1. Boil the cassava until soft and leave it to cool (so it absorbs less flour).
2. Once cold, grate it and mash it with a fork.
3. Add the cornmeal and salt and shape into a ball, then divide it into 3 portions (I made 2 bigger ones and a smaller one for my “big” two-and-a-half-year-old).
4. Roll into small balls and flatten them with your hand.
5. Cook for a few minutes on each side in a frying pan with a few drops of olive oil.

Filling

1. In a frying pan, cook the thinly sliced onion in a little olive oil until golden.
2. Add the crushed tomatoes and salt.
3. Stir in the textured soy (soaked beforehand) and chopped.
4. Let it cook for about 10 min.

Nutrition information

Automatic estimate based on the ingredients

Nutrient	Serving ≈ 350 g	100 g	% IR*	Share
Energy	365 kcal	104 kcal	18 %
Fat	15 g	4.3 g	21 %
of which saturates	2.1 g	0.6 g	11 %
Carbohydrate	51 g	15 g	20 %
of which sugars	9.4 g	2.7 g	10 %
Fibre	10 g	2.9 g	—
Protein	10 g	2.9 g	20 %
Salt	2.4 g	0.7 g	39 %

*Reference intake of an average adult (8400 kJ / 2000 kcal). Approximate values, not accounting for losses during cooking.

How it was calculated

Assumed quantities (the recipe doesn't give them):

• Salt: 1 g per serving
• Extra virgin olive oil: 5 g per serving
• Salt: 1 g per serving
• Avocado, to taste: 60 g per serving
• Cherry tomatoes, to taste: 80 g per serving
• Sweetcorn (no added sugar): 30 g per serving

Photos