Low Sodium Pupusas de Frijol con Queso
Indulge in authentic Salvadoran flavors with a heart-healthy twist in this Low Sodium Pupusas de Frijol con Queso recipe. These traditional stuffed masa cakes are filled with creamy homemade refried black beans and melty low-sodium cheese, creating the perfect balance of savory and satisfying. By using masa harina and carefully seasoned beans, this dish retains its rich, comforting taste while being mindful of sodium levels. Made with wholesome ingredients and cooked to golden perfection in a skillet, these pupusas are a delightful option for anyone looking for a flavorful yet low-sodium meal. Serve warm with tangy curtido or your favorite salsa for a truly authentic and healthier Latin-inspired experience.
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Recipe Information
Ingredients
- 2 cups Masa Harina
- 1.5 cups Warm Water
- 1 cup Dried Black Beans
- 1 Garlic Clove
- 0.5 Onion
- 2 tablespoons Non-Salted Butter
- 1 cup Low-Sodium Cheese (such as mozzarella or Monterey Jack)
- 2 tablespoons Vegetable Oil
Instructions
Start by preparing the beans: Soak the dried black beans overnight in a bowl filled with water. Drain and rinse the beans.
Transfer the soaked beans to a pot, add enough water to cover them, and bring to a boil. Add the garlic clove and half an onion. Reduce heat and simmer for about 1 to 1.5 hours until beans are tender. Drain the beans, reserving about a half cup of the cooking liquid.
To make the refried beans: In a skillet, melt the non-salted butter over medium heat. Add the cooked beans and mash with a potato masher, adding reserved bean liquid as needed to achieve a smooth paste. Remove from heat and let cool.
In a mixing bowl, combine masa harina with warm water, and knead the dough for a few minutes until it is smooth and pliable. If the dough feels dry, add a little more water, one tablespoon at a time.
Divide the masa dough into 8 equal portions and roll each portion into a ball.
Take one ball and flatten it slightly in your hand to form a disk. Add about a tablespoon of the cooled refried beans and a tablespoon of low-sodium cheese in the center.
Fold the edges of the dough over the filling and pinch closed. Gently flatten the filled ball into a thick disc. Repeat with remaining dough and filling.
Heat vegetable oil in a large non-stick skillet over medium heat. Cook each pupusa for about 3-4 minutes on each side until golden brown and cooked through.
Serve warm and enjoy your flavorful, low-sodium pupusas with curtido or salsa if desired.
Nutrition Facts
Calories |
1648 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 103.9 g | 133% | |
| Saturated Fat | 48.8 g | 244% | |
| Polyunsaturated Fat | 18.3 g | ||
| Cholesterol | 233 mg | 78% | |
| Sodium | 1143 mg | 50% | |
| Total Carbohydrate | 106.0 g | 39% | |
| Dietary Fiber | 20.3 g | 72% | |
| Total Sugars | 8.1 g | ||
| Protein | 82.2 g | 164% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 1885 mg | 145% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1070 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.
