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Vegan Pupusas
These inexpensive vegan pupusas are stuffed with refried beans and corn (optionally with seitan and/or vegan cheese) and easy enough for even kitchen novices to prepare - perfect for enjoying as an appetizer, snack, or lunch!
Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 5 servings
Calories: 348 kcal
Course:
Dinner
Cuisine:
Venezuelan
Ingredients
- 1 package of seitan optional
- ½ of a yellow onion diced
- ½ (15.25-ounce) can of corn
- ½ (15-ounce) of refried beans
- 2 teaspoons of garlic powder
- 1 ½ teaspoon of salt
- 2 cups of corn flour (masa)
- 1 ½ cups of warm water or just enough for it to hold together
- salsa for serving (optional)
Instructions
- Heat seitan, then add onions and saute for about 5 minutes
- Mix in corn and beans, then set aside.
- In a large bowl, add the garlic powder and salt to the corn flour and then add enough water to have it all hold together.
- Take a small handful of masa and flatten it out big enough to make a little bowl with it in your hand, then add some filling, pinch up the sides up and pat flat.
- Use a nonstick pan or a bit of oil and cook on each side for about 4 minutes or until it gets golden brown.
Cup of Yum
Notes
- Use warm water: (or even hot water) It helps hydrate the flour better than cold water for less cracking and more tender homemade pupusa dough.
- Use damp hands: The masa dough is sticky, so dipping your hands in water (or oil) as needed will make it easier to shape and flatten without sticking to your hands.
- Pinch off any excess: After filling and sealing the vegetarian pupusas, pinch away any excess dough and return it to the dough bowl, so they aren’t overly doughy.
- Cook untouched: Don’t move the pupusas as they cook, so they can form a nice crust and avoid sticking.
Nutrition Information
Calories
348kcal
(17%)
Carbohydrates
60g
(20%)
Protein
20g
(40%)
Fat
4g
(6%)
Saturated Fat
0.4g
(2%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
1579mg
(66%)
Potassium
269mg
(8%)
Fiber
7g
(28%)
Sugar
4g
(8%)
Vitamin A
104IU
(2%)
Vitamin C
2mg
(2%)
Calcium
101mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 5servings
Amount Per Serving
Calories 348
% Daily Value*
| Calories | 348kcal | 17% |
| Carbohydrates | 60g | 20% |
| Protein | 20g | 40% |
| Fat | 4g | 6% |
| Saturated Fat | 0.4g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 1579mg | 66% |
| Potassium | 269mg | 6% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 104IU | 2% |
| Vitamin C | 2mg | 2% |
| Calcium | 101mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.