Gluten-Free Salvadoran Pupusas
Discover the authentic flavors of El Salvador with this easy and satisfying Gluten-Free Salvadoran Pupusas recipe. Made with masa harina and filled with a delicious combination of refried beans and shredded cheese, these golden corn cakes are naturally gluten-free and perfect for anyone seeking a savory Latin American treat. Each pupusa is carefully shaped by hand, ensuring the filling is perfectly sealed inside for a burst of flavor with every bite. Ready in under an hour, this recipe delivers crisp exterior perfection when pan-fried in a touch of oil. Serve your pupusas hot with traditional toppings like curtido (cabbage slaw) and salsa for a complete, mouthwatering experience that will transport your taste buds straight to El Salvador! Perfect for dinner, snacks, or entertaining.
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Recipe Information
Ingredients
- 2 cups Masa Harina
- 1.5 cups Warm Water
- 0.5 teaspoons Salt
- 1 cup Refried Beans
- 1 cup Cheese (Queso Fresco or Mozzarella, shredded)
- 2 tablespoons Oil (vegetable or olive)
Instructions
In a large mixing bowl, combine the masa harina and salt. Gradually add the warm water while mixing with your hand until a soft, pliable dough forms. If the dough feels too dry, add a little more warm water, one tablespoon at a time.
Let the dough rest for about 10 minutes, covered with a damp cloth.
While the dough rests, mix the shredded cheese and refried beans in a separate bowl until evenly combined.
Divide the dough into 10 equal portions and roll each into a ball.
Flatten a dough ball slightly. Make a small indentation in the center with your thumb, and fill it with about 1 tablespoon of the cheese and bean mixture.
Fold the edges of the dough over the filling to seal, and gently flatten it into a disc about 4-5 inches wide. Ensure the filling is completely enclosed.
Repeat with the remaining dough and filling.
Heat a skillet or non-stick pan over medium heat and add 1 tablespoon of oil.
Fry the pupusas for about 4-5 minutes on each side, or until they develop a golden brown color and the filling is heated through.
Add more oil to the pan as needed between batches to prevent sticking.
Serve the pupusas hot, accompanied by curtido (a traditional Salvadoran cabbage slaw) and salsa, if desired.
Nutrition Facts
Calories |
1017 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.8 g | 75% | |
| Saturated Fat | 21.9 g | 110% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 3018 mg | 131% | |
| Total Carbohydrate | 88.6 g | 32% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 2.4 g | ||
| Protein | 42.4 g | 85% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 981 mg | 75% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1077 mg | 23% | |
*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.
