Low Fat Bean and Cheese Pupusas
Discover the vibrant flavors of El Salvador with our Low Fat Bean and Cheese Pupusas, a healthier twist on the classic street food favorite! Crafted from tender masa harina dough and stuffed with a creamy blend of low-fat refried beans and reduced-fat mozzarella, these pupusas offer an irresistible combination of savory goodness without the guilt. Perfect for satisfying cravings while keeping things light, this recipe is quick and easy with just 20 minutes of prep and cook time. Golden-brown and pan-seared to perfection using vegetable oil spray, these pupusas are ideal for a wholesome dinner or snack. Pair them with tangy curtido (Salvadoran cabbage slaw) and fresh salsa for a complete culinary experience that’s both nutritious and utterly delicious. Whether you’re seeking low-fat recipes for healthy eating or exploring international cuisine, these bean and cheese pupusas are a must-try!
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Recipe Information
Ingredients
- 2 cups masa harina
- 1.5 cups warm water
- 1 cup low fat refried beans
- 1 cup reduced fat mozzarella cheese, shredded
- 0.5 teaspoon salt
- vegetable oil spray
Instructions
In a large mixing bowl, combine the masa harina and salt. Gradually add the warm water, stirring constantly, until a firm dough forms. The dough should be pliable and not sticky. Cover and allow to rest for 10 minutes.
In a separate bowl, mix the low fat refried beans and shredded reduced fat mozzarella cheese together until well combined.
Divide the masa dough into 8 equal portions. Roll each portion into a ball.
Take one masa ball and flatten it a bit with your hands to form a bowl shape. Place about 2 tablespoons of the bean and cheese mixture into the center.
Carefully bring the edges of the dough over the filling, pinching the edges together to seal it inside. Gently flatten the filled dough ball into a disk about 1/2 inch thick using your palms. Repeat with the remaining dough and filling.
Heat a non-stick skillet over medium heat and lightly coat with vegetable oil spray.
Place the pupusas on the hot skillet, ensuring they are not overlapping. Cook for about 3-4 minutes on each side, or until they are golden brown and cooked through.
Serve hot, with a side of curtido (Salvadoran cabbage slaw) and salsa if desired.
Nutrition Facts
Calories |
715 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.6 g | 26% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 3519 mg | 153% | |
| Total Carbohydrate | 89.2 g | 32% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 7.0 g | ||
| Protein | 45.4 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 985 mg | 76% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 248 mg | 5% | |
*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.
