Low Fat Pupusas de Frijol con Queso
Transform your dinner with these delightful Low Fat Pupusas de Frijol con Queso—an authentic Salvadoran recipe that’s been lightened up without sacrificing flavor. Made with masa harina, reduced-fat mozzarella, and low-fat refried beans, these stuffed corn cakes are both hearty and guilt-free. The dough is easy to work with and forms a golden, crispy exterior, while the savory bean-and-cheese filling melts perfectly for a satisfying bite. Ready in just 40 minutes, this simple yet impressive dish is perfect for weeknight meals or entertaining guests. Serve these pupusas warm, paired with tangy curtido and zesty salsa roja for the ultimate combination of textures and flavors. Perfect for fans of healthy Latin cuisine, this recipe is a must-try!
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Recipe Information
Ingredients
- 2 cups masa harina
- 1.5 cups warm water
- 1 cup reduced-fat mozzarella cheese
- 1 cup canned low-fat refried beans
- 0.5 teaspoon salt
- vegetable oil spray
Instructions
In a large bowl, combine the masa harina and salt. Gradually add warm water, stirring to form a soft, pliable dough. If necessary, add additional water 1 tablespoon at a time until the dough reaches the right consistency.
Divide the dough into 12 equal portions and roll them into balls. Flatten each ball into a disc about 4 inches in diameter.
In a small bowl, mix the reduced-fat mozzarella cheese with the refried beans until well combined.
Place approximately 1 tablespoon of the cheese and bean mixture onto the center of each dough disc. Fold the edges over the filling to enclose it, then gently flatten the ball back into a disc shape, ensuring the filling is sealed inside.
Preheat a large non-stick skillet or griddle over medium heat. Lightly spray with vegetable oil spray.
Cook the pupusas for about 3-4 minutes on each side, or until they are golden brown and slightly crispy on the outside.
Serve warm with traditional accompaniments such as curtido (a pickled cabbage slaw) and salsa roja.
Nutrition Facts
Calories |
787 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.2 g | 31% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 3585 mg | 156% | |
| Total Carbohydrate | 92.8 g | 34% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 7.6 g | ||
| Protein | 54.3 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1122 mg | 86% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 872 mg | 19% | |
*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.
