Low Sodium Pupusas Revueltas
Experience the irresistible flavors of El Salvador with this Low Sodium Pupusas Revueltas recipe, a healthier twist on the traditional dish! These thick corn masa pockets are stuffed with a savory blend of low sodium mozzarella cheese, finely chopped pork, and creamy refried beans, seasoned with aromatic spices like cumin and oregano. Crafted with simple ingredients and low-sodium swaps, this recipe is perfect for those seeking bold, authentic flavors without compromising on health. With a quick prep time and straightforward cooking process, the pupusas turn golden and crispy on the griddle, offering a homemade comfort food that's ideal for family dinners or casual gatherings. Serve them hot with curtido (Salvadoran cabbage slaw) and low sodium tomato salsa for a vibrant and zesty finish—this gluten-free treat is a guaranteed crowd-pleaser!
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Recipe Information
Ingredients
- 3 cups masa harina
- 2.5 cups water
- 1.5 cups mozzarella cheese, low sodium
- 1 cup cooked pork, finely chopped, low sodium
- 1 cup refried beans, low sodium
- 2 tablespoons vegetable oil
- 0.5 cup white onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon oregano
- 0.5 teaspoon black pepper
- 1 tablespoon unsalted butter
Instructions
In a large mixing bowl, combine the masa harina and water. Mix until a soft dough forms. The dough should not be sticky; add a little more water if it cracks or masa harina if it's too sticky.
Cover the dough with a damp cloth and let it rest for about 15 minutes.
Meanwhile, in a medium skillet, heat the unsalted butter over medium heat. Add the white onion and garlic and cook until fragrant and softened, about 3-4 minutes.
Add the chopped pork to the skillet along with cumin, oregano, and black pepper. Stir well and cook for another 3-4 minutes, then remove from heat and let cool slightly.
In a separate bowl, combine the low sodium cheese, pork mixture, and refried beans. Mix until well combined to form the filling.
Divide the masa dough into 16 equal pieces and roll each piece into a ball.
Take one dough ball, flatten it into a circle about 4 inches in diameter, and place a generous tablespoon of filling in the center.
Gently fold the edges of the dough over the filling and pinch to seal, then flatten again slightly to form a thick disc. Repeat with the remaining dough and filling.
In a large non-stick skillet or a griddle, heat a small amount of vegetable oil over medium heat.
Cook the pupusas in batches, about 3-4 minutes on each side or until golden brown and crispy.
Serve hot with curtido (Salvadoran cabbage slaw) and low sodium tomato salsa for an authentic experience.
Nutrition Facts
Calories |
2607 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 158.7 g | 203% | |
| Saturated Fat | 69.9 g | 350% | |
| Polyunsaturated Fat | 18.5 g | ||
| Cholesterol | 418 mg | 139% | |
| Sodium | 2081 mg | 90% | |
| Total Carbohydrate | 134.3 g | 49% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 10.6 g | ||
| Protein | 172.6 g | 345% | |
| Vitamin D | 1.9 mcg | 10% | |
| Calcium | 2933 mg | 226% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 2275 mg | 48% | |
*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.
