Low Fat Salvadoran Pupusas
Delight in the authentic flavors of El Salvador with this lighter take on the classic Salvadoran pupusas! These 'Low Fat Salvadoran Pupusas' are made from a simple masa harina dough and filled with a creamy blend of low-fat mozzarella cheese and mashed black beans, offering all the traditional taste with a healthier spin. Perfectly crisped in a non-stick skillet with cooking spray, these golden pockets of goodness are easy to prepare in under an hour and make a satisfying meal or snack for a variety of occasions. Serve them hot with tangy curtido, a traditional cabbage slaw, and a zesty salsa to elevate the dish. Whether you're exploring Salvadoran cuisine for the first time or looking to enjoy a guilt-free version of your favorite dish, this recipe is sure to hit the spot!
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Recipe Information
Ingredients
- 2 cups masa harina
- 1.5 cups warm water
- 0.5 teaspoons salt
- 1 cup low-fat mozzarella cheese, shredded
- 0.5 cup cooked black beans, mashed
- non-stick cooking spray
Instructions
In a large mixing bowl, combine masa harina, warm water, and salt. Mix the ingredients using your hands until a soft yet workable dough forms, adding more water if necessary. The dough should not be sticky.
Divide the dough into 8 equal portions and roll each portion into a ball.
In a separate bowl, mix the low-fat mozzarella cheese and mashed black beans until well combined.
Flatten a dough ball into a disk about 4 inches in diameter. Place about 1-2 tablespoons of the cheese and bean filling in the center.
Fold the edges of the dough over the filling and pinch to seal it, then flatten gently back into a disk shape. Repeat the process with the remaining dough balls and filling.
Preheat a non-stick skillet over medium heat and lightly coat with non-stick cooking spray.
Place the pupusas in the skillet and cook for about 4-5 minutes on each side, or until each side is golden brown and crispy.
Transfer the cooked pupusas to a plate and keep warm. Repeat with remaining pupusas.
Serve hot with curtido (a Salvadoran cabbage slaw) and salsa if desired.
Nutrition Facts
Calories |
628 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.0 g | 27% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 2580 mg | 112% | |
| Total Carbohydrate | 72.1 g | 26% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 5.3 g | ||
| Protein | 44.5 g | 89% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 948 mg | 73% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 530 mg | 11% | |
*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.
