Low Sodium Salvadoran Pupusas
Savor the authentic flavors of El Salvador while keeping your sodium levels in check with these Low Sodium Salvadoran Pupusas! This heart-healthy twist on the traditional recipe features soft, homemade masa harina discs filled with a deliciously melty mix of low-sodium refried beans, mozzarella, and queso fresco. Perfectly pan-seared for a golden, crispy exterior and a gooey, cheesy center, these pupusas come together in just 50 minutes, making them an ideal choice for weeknight dinners or weekend gatherings. Serve these irresistible treats warm with a side of tangy curtido (Salvadoran pickled cabbage) and salsa for a classic, low-sodium take on this beloved comfort food. Perfect for anyone seeking a healthier alternative without compromising on flavor, these pupusas are a must-try for fans of Latin cuisine.
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Recipe Information
Ingredients
- 2 cups Masa harina (corn flour)
- 1.5 cups Water
- 2 tablespoons Canola oil
- 1 cup Low-sodium refried beans
- 1 cup Low-sodium mozzarella cheese, shredded
- 0.5 cup Low-sodium queso fresco, crumbled
Instructions
In a large mixing bowl, combine masa harina and water. Mix until a smooth, pliable dough forms. If the dough feels too dry, add a tablespoon of water at a time until it reaches the desired consistency.
Divide the dough into 8 equal portions and roll each into a ball.
In a separate bowl, mix the low-sodium refried beans with the shredded mozzarella cheese and crumbled queso fresco until well combined.
Flatten one of the dough balls in your palm to form a disk about 1/4-inch thick.
Place approximately 2 tablespoons of the bean and cheese mixture in the center of the disk.
Carefully fold the edges of the dough up and over the filling to completely enclose it, pinching to seal. Gently flatten the filled ball back into a disk, ensuring no filling escapes. Repeat with the remaining dough and filling.
In a non-stick skillet or griddle, heat 1 tablespoon of canola oil over medium heat.
Once hot, place the pupusas on the skillet. Cook each side for 4-5 minutes or until golden brown and slightly crispy.
Remove pupusas from the skillet and let them drain on paper towels to remove excess oil.
Serve warm, optionally with curtido (Salvadoran pickled cabbage) and salsa for an authentic touch.
Nutrition Facts
Calories |
2008 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.6 g | 116% | |
| Saturated Fat | 35.1 g | 176% | |
| Polyunsaturated Fat | 7.1 g | ||
| Cholesterol | 166 mg | 55% | |
| Sodium | 357 mg | 16% | |
| Total Carbohydrate | 229.2 g | 83% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 3.3 g | ||
| Protein | 81.6 g | 163% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1895 mg | 146% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1612 mg | 34% | |
*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.
