Dairy-Free Salvadoran Pupusas
Discover the vibrant flavors of Dairy-Free Salvadoran Pupusas, an irresistible twist on a classic comfort food from El Salvador! These handmade corn masa pockets feature a savory filling of refried black beans and seasoned shredded zucchini, blended with aromatic garlic, cumin, and a touch of olive oil for a plant-based delight. Perfectly crisped on a griddle, these pupusas are naturally dairy-free and customizable for any dietary preference. Ready in under an hour, this recipe is ideal for a quick, satisfying meal or a fun family cooking project. Served warm with a side of curtido or salsa, these wholesome pupusas are sure to transport your taste buds straight to Central America! Perfect keywords: Salvadoran pupusas recipe, dairy-free pupusas, vegan Central American food, masa harina recipes, refried bean pupusas.
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Recipe Information
Ingredients
- 2 cups masa harina
- 1.5 cups warm water
- 1 cup refried black beans
- 1 cup shredded zucchini
- 1 tablespoon olive oil
- 2 cloves minced garlic
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup vegetable oil
Instructions
In a medium bowl, combine the masa harina and warm water, mixing to form a soft dough. The dough should be pliable and not sticky. Cover and let it rest for 10 minutes.
In a skillet over medium heat, add olive oil and sauté the garlic until fragrant. Add the shredded zucchini, ground cumin, salt, and black pepper. Cook until the zucchini is soft, about 5 minutes. Remove from heat and let cool slightly.
Divide the masa dough into 8 equal portions and roll them into balls. Flatten each ball to approximately 1/4-inch thick discs using your hands.
Spoon about 1 tablespoon of refried black beans onto the center of each disc, followed by a tablespoon of the cooled zucchini mixture.
Fold the edges of the dough over the filling to seal it, pinching together any seams. Carefully flatten the filled dough balls into 1/2-inch thick discs.
Preheat a non-stick skillet or griddle on medium heat. Lightly coat the surface with vegetable oil.
Cook each pupusa for 3-4 minutes on each side, or until golden brown and slightly crispy, adjusting the heat as necessary to avoid burning.
Once cooked, transfer the pupusas to a plate lined with a paper towel to remove excess oil. Serve warm and enjoy with a side of traditional curtido (pickled cabbage slaw) or salsa.
Nutrition Facts
Calories |
1066 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.1 g | 95% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 36.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2977 mg | 129% | |
| Total Carbohydrate | 92.6 g | 34% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 5.8 g | ||
| Protein | 18.3 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1486 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
