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Pupusa Recipe

Pupusas are stuffed tortillas made with corn masa, cheese and beans served with curtido. They’re easy to customize with any filling you wish.

Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings: 8 servings
Calories: 220 kcal
Course: Lunch
Cuisine: South American

Ingredients

  • 2 cups masa harina corn flour (such as Maseca, plus more for dusting)
  • 1 teaspoon olive oil
  • 3 cups shredded green cabbage
  • 1 teaspoon kosher salt
  • 1/2 cup poblano pepper (minced )
  • 1 cup shredded carrots
  • 2 cups warm water
  • 1/3 cup onion (minced )
  • 1/4 cup jarred pickled jalapeno (plus the brine)
  • 1 teaspoon vegetable oil (or canola oil, plus more for your hands)
  • 1/4 cup chopped cilantro
  • 2 tablespoons white vinegar
  • Olive oil spray
  • 2 cloves garlic (minced )
  • 2 teaspoons olive oil
  • 3/4 cup canned black beans (with liquid (not drained) or use pink beans)
  • 1/4 teaspoon dried oregano
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon kosher salt
  • 3/4 cup shredded part-skim mozzarella cheese (or dairy-free cheese like Violife)
  • 5 ounces avocado (sliced thin (from 1 medium haas avocado))

Instructions

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  1. Rinse cabbage in a mesh strainer then slowly pour boiling water over the cabbage. Rinse with cold water. Drain well, and dry.
  2. For the dough: In a large bowl, combine flour and salt.  Whisk to combine. Add the water and oil and mix with a spatula until combined and dough forms. Cover with a damp towel while you make the filling.
  3. Add cabbage to a large bowl with the carrots, jalapeno, 2 tablespoons jalapeno brine, vinegar, olive oil, oregano, and salt and toss well to combine.
  4. For the bean filling: Heat a medium skillet over medium heat. Add the oil, when hot add the poblano pepper, onion, cilantro and garlic and cook until soft, 2 to 3 minutes.
  5. Set aside in the fridge until ready to eat.
  6. Add the beans and season with salt, cook over medium heat stirring until all the liquid has evaporated and beans have thickened, 2 to 3 minutes.
  7. Transfer to a medium bowl and let it cool 5 minutes. Once cool add the mozzarella cheese.
  8. To make pupusas: Knead dough in the bowl for 20 seconds with the spatula. Turn the dough out onto a lightly floured surface, form into a slightly flattened dough ball. If dough seems dry and cracks, add a little more water, 1 tablespoon at a time.
  9. Cut dough into 8 equal pieces. Covering with a damp towel.
  10. Place a small bowl with 3/4 cups water and 1/2 teaspoon oil, this will help you work the dough and prevent it from sticking. With slightly damp hands, working one at a time roll each piece into a ball then flatten into a 1/4 inch disk using your fingers pressed onto your palm of your hand.
  11. Scoop 3 level tablespoons of the filling into the middle of the disc.  Bring all the edges to the center to cover the filling completely. Dampen your hands once again and start flattening to form a 5 to 5-1/2 inch disc, careful not to squish out the filling.
  12. Repeat with remaining dough and filling. Discard the water with oil.
  13. When ready to cook, heat a large skillet over medium-low heat and spray with oil.  Cook 7 to 10 minutes turning halfway, or until browned and crisp on the outside.  To keep cooked pupusas warm, place them on a sheet pan in a 200 degree F oven while you make the rest.
  14. Serve the pupusas with sliced avocado and curtido on top.

Notes

  • Refrigerate cooked pupusas up to 4 days. Reheat on the skillet to warm.
  • Cook from Frozen: Form the pupusas and freeze, uncooked stacked with parchment in between each one. Transfer to a freezer safe bag or air-tight container and freeze up to 6 months. To cook from frozen, heat a skillet over medium-low heat and cook until the bottom is browned, about 7 minutes then flip with a spatula cooking 5 more minutes, or until browned and crisp.

Nutrition Information

Serving 1pupusa Calories 220kcal (11%) Carbohydrates 32g (11%) Protein 8g (16%) Fat 8g (12%) Saturated Fat 2g (10%) Cholesterol 5.5mg (2%) Sodium 489mg (20%) Fiber 6.5g (26%) Sugar 2g (4%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 220

% Daily Value*

Serving 1pupusa
Calories 220kcal 11%
Carbohydrates 32g 11%
Protein 8g 16%
Fat 8g 12%
Saturated Fat 2g 10%
Cholesterol 5.5mg 2%
Sodium 489mg 20%
Fiber 6.5g 26%
Sugar 2g 4%

* Percent Daily Values are based on a 2,000 calorie diet.