Salvadorian Pupusas

Jun 07, 2023June 7, 20230 5
Delicious Salvadorian Pupusas Recipe for Lunch or Dinner
in Main

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

5 cups masa harina flour
4 cups water , approximately
16 -24 ounces canned refried beans
3 cups soft white cheese
light vegetable oil or light olive oil

Nutrision Information

Servings Per Recipe
12-15
Calories
300
Sugar
2g
Fat
8g
Pupusas are a popular dish in El Salvador, often enjoyed as street food or at home with family and friends. They are typically made by combining masa harina flour and water to form a dough, then filled with a variety of ingredients and cooked until crispy. Salvadorian Pupusas are often served with curtido, a type of cabbage salad, and salsa. This meal is a great option for lunch or dinner, as it is very filling and has many health benefits. However, it should be enjoyed in moderation as it can be high in calories and fat if deep-fried.

Instructions

1.In a large bowl, combine the masa harina flour and water until it forms a dough with a playdough-like consistency.
2.Divide the dough into equal portions and form small balls, roughly 2-3 inches in diameter.
3.Make an indentation in the center of the ball and add about 1-2 tablespoons of refried beans and cheese.
4.Carefully fold the edges of the dough over the filling and way it flat in the palm of your hand.
5.Heat a skillet or non-stick pan over medium-high heat and add a drizzle of oil.
6.Cook the pupusas for 2-3 minutes on each side or until browned and crispy.

PROS

Salvadorian Pupusas are a delicious and filling meal that can be enjoyed for lunch or dinner.
The dough is made primarily from masa harina flour, which is gluten-free and high in fiber.
Additionally, refried beans and cheese are traditional filling options and add a good source of protein and calcium.

CONS

While pupusas contain healthy ingredients, they are often deep-fried and high in calories.
Eating a pupusa occasionally is fine, but eating them regularly could lead to unhealthy weight gain and other health issues.
Additionally, some people may have allergies to the ingredients inside.

HEALTH & BENEFITS

Pupusas contain healthy ingredients that can provide benefits to your body. Masa harina flour is gluten-free and naturally high in fiber, which can aid digestive health and help prevent constipation. Refried beans and cheese are both good sources of protein and calcium, essential nutrients for healthy bones and muscle development. Finally, pupusas are traditionally served with curtido, a type of fermented cabbage similar to sauerkraut, which is a great source of probiotics that can improve gut health.

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