5.0 from 24 votes
Salvadoran Pupusas Recipe
Learn how to make pupusas, the national dish of El Salvador, delicious corn corn cakes stuffed with beans, cheese, or meats, served with cabbage slaw.
Prep Time
10 mins
Cook Time
10 mins
Servings: 8 pupusas
Calories: 150 kcal
Course:
Appetizer
Cuisine:
Salvadoran
Ingredients
- 2 cups masa harina corn flour
- 1 1/2 cups warm water
- 1 teaspoon salt
- 1 cup shredded cheese such as quesillo/oaxaca, mozzarella, or white cheddar – for stuffing
- vegetable oil for cooking
- For Serving: Curtido (Pickled Cabbage Slaw)
- Optional fillings: Refried beans, Cooked and seasoned ground meat (pork, beef, or chicken)
Instructions
- In a mixing bowl, combine the masa harina and salt. Stir in warm water to form a dough. Knead the dough several minutes until it becomes smooth and pliable. If the dough is too dry, add a little more water; if it's too sticky, add a bit more masa harina.
- Divide the dough into golf ball-sized portions. Cover with a damp cloth to prevent drying.
- Flatten each dough ball to form a 1/4 inch thick patty. Place 1-2 tablespoons of shredded cheese (or beans, meat, or combo) in the center of the masa patty.
- Fold the edges of the dough over the filling, then seal to form a ball again. Flatten each stuffed dough balls to form thick tortillas.
- Heat the vegetable oil in a pan to medium-high heat. Cook the pupusas 2-3 minutes per side, until they turn golden brown. Use a spatula to help them cook evenly.
- Serve warm with curtido (pickled cabbage slaw).
Cup of Yum
Notes
- Great with salsa or your favorite hot sauce.
- Nutritional information estimated with cheese only.
Nutrition Information
Calories
150kcal
(8%)
Carbohydrates
22g
(7%)
Protein
6g
(12%)
Fat
5g
(8%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Cholesterol
11mg
(4%)
Sodium
382mg
(16%)
Potassium
86mg
(2%)
Fiber
2g
(8%)
Sugar
0.1g
(0%)
Vitamin A
156IU
(3%)
Calcium
111mg
(11%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8pupusas
Amount Per Serving
Calories 150
% Daily Value*
| Calories | 150kcal | 8% |
| Carbohydrates | 22g | 7% |
| Protein | 6g | 12% |
| Fat | 5g | 8% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 11mg | 4% |
| Sodium | 382mg | 16% |
| Potassium | 86mg | 2% |
| Fiber | 2g | 8% |
| Sugar | 0.1g | 0% |
| Vitamin A | 156IU | 3% |
| Calcium | 111mg | 11% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.