Low Sodium Bean and Cheese Pupusas
Bring a taste of El Salvador to your kitchen with these delicious **Low Sodium Bean and Cheese Pupusas**—a healthier twist on a traditional favorite! Crafted with a soft, masa harina-based dough enveloping a flavorful filling of unsalted black beans, low-sodium mozzarella cheese, and fragrant spices like garlic powder and black pepper, this recipe delivers bold taste while keeping sodium levels in check. Perfectly golden and crispy on the outside, with melty cheese and hearty beans inside, these pupusas are easy to prepare and ready in just 35 minutes. Pair them with curtido, a tangy Salvadoran cabbage slaw, for an authentic and wholesome meal that’s sure to impress. Ideal for anyone looking to enjoy comfort food without compromising on nutrition!
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Recipe Information
Ingredients
- 2 cups masa harina
- 1.5 cups water
- 1 cup unsalted canned black beans, drained and rinsed
- 1 cup low-sodium mozzarella cheese, shredded
- 2 tablespoons vegetable oil
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon garlic powder
Instructions
In a large bowl, combine the masa harina and water. Stir until a soft dough forms. If the dough is crumbly, add more water, one tablespoon at a time, until you reach the right consistency.
In a separate bowl, mash the drained and rinsed black beans. Stir in the shredded low-sodium mozzarella cheese, ground black pepper, and garlic powder until well combined.
Divide the dough into 8 equal pieces. Roll each piece into a ball and flatten into a round disk about 1/4 inch thick. Place a tablespoon of the bean and cheese mixture in the center of one disk.
Carefully fold the edges of the masa over the filling, sealing it inside, and flatten it gently to form a filled disk, taking care not to let the filling leak out.
Continue this process with the remaining dough and filling to make 8 pupusas.
Heat a large non-stick skillet or griddle over medium heat and add a bit of vegetable oil to coat the surface.
Cook the pupusas in batches for about 3-4 minutes per side or until both sides are golden brown and the cheese has melted inside.
Serve the pupusas warm, and enjoy them alongside curtido (a traditional Salvadoran cabbage slaw) if desired.
Nutrition Facts
Calories |
996 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.5 g | 69% | |
| Saturated Fat | 18.3 g | 92% | |
| Polyunsaturated Fat | 17.9 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 893 mg | 39% | |
| Total Carbohydrate | 92.9 g | 34% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 1.6 g | ||
| Protein | 47.9 g | 96% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1020 mg | 78% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 840 mg | 18% | |
*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.
