Sugar-Free Salvadoran Pupusas
Enjoy the authentic flavors of El Salvador with these delicious Sugar-Free Salvadoran Pupusas, a healthier twist on a beloved classic. Made with soft masa harina dough, these pupusas are stuffed with a savory blend of sugar-free refried beans and melty queso fresco, then pan-cooked to golden, crispy perfection. This easy, gluten-free recipe requires just a handful of ingredients and comes together in under 40 minutes, making it perfect for weeknight dinners or sharing with friends. Serve them warm with traditional curtido (fermented cabbage slaw) and a tangy tomato salsa for a vibrant and satisfying meal. Whether you’re looking for a sugar-free comfort food or an exciting international dish, these pupusas are sure to impress!
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Recipe Information
Ingredients
- 2 cups Masa harina (corn flour)
- 1.5 cups Water
- 0.5 teaspoon Salt
- 1 cup Refried beans (sugar-free)
- 1 cup Queso fresco (or a mild cheese like mozzarella)
- 2 tablespoons Vegetable oil
Instructions
In a large mixing bowl, combine the masa harina and salt. Gradually add water while mixing with your hand until a dough forms. It should be soft but not sticky.
Knead the dough for about 2 minutes in the bowl until smooth. Cover with a damp cloth to keep it from drying out while preparing the filling.
Divide the dough into 8 equal parts and roll each into a ball. Keep them covered with a damp cloth.
Take one dough ball and flatten it into a small disc about 4 inches in diameter.
Add about 1 tablespoon of refried beans and 1 tablespoon of cheese onto the center of the disc. Be careful not to overfill.
Carefully fold the edges of the disc over the filling and pinch to seal. Flatten the filled dough gently using your palm until it's about 1/2 inch thick, making sure not to burst the filling through the dough.
Repeat with the remaining dough balls and filling.
Preheat a large non-stick skillet or griddle over medium heat and add the vegetable oil.
Cook the pupusas for about 3-4 minutes on each side, until golden brown and slightly crispy.
Serve warm, traditionally with curtido (a lightly fermented cabbage slaw) and tomato salsa if desired.
Nutrition Facts
Calories |
2002 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.4 g | 116% | |
| Saturated Fat | 40.0 g | 200% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 171 mg | 57% | |
| Sodium | 3967 mg | 172% | |
| Total Carbohydrate | 229.5 g | 83% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 1.4 g | ||
| Protein | 75.0 g | 150% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1736 mg | 134% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 1618 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.
