Dairy-Free Salvadoran Pupusas

Experience the vibrant flavors of Central America with these mouthwatering Dairy-Free Salvadoran Pupusas! This traditional street food favorite is reimagined with a creamy, plant-based twist, featuring a savory filling of seasoned zucchini and refried black beans tucked inside perfectly soft masa harina dough. These golden, crispy discs are made entirely without dairy, making them a fantastic option for those with dietary restrictions. Easy to prepare in under an hour, they’re pan-cooked to perfection and pair beautifully with classic curtido or tangy salsa for an authentic Salvadoran touch. Whether you're serving them as a snack, appetizer, or main dish, these pupusas are sure to become a family favorite. Perfect for vegan and dairy-free diets, these irresistible homemade treats are a must-try!

Nutriscore Rating: 68/100

Prep Time:30 mins

Cook Time:15 mins

Total Time:45 mins

Servings: 8

Ingredients

• 2 cups masa harina
• 1.5 cups warm water
• 1 cup refried black beans
• 1 cup shredded zucchini
• 1 tablespoon olive oil
• 2 cloves minced garlic
• 1 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup vegetable oil

Directions

Step 1

In a medium bowl, combine the masa harina and warm water, mixing to form a soft dough. The dough should be pliable and not sticky. Cover and let it rest for 10 minutes.

Step 2

In a skillet over medium heat, add olive oil and sauté the garlic until fragrant. Add the shredded zucchini, ground cumin, salt, and black pepper. Cook until the zucchini is soft, about 5 minutes. Remove from heat and let cool slightly.

Step 3

Divide the masa dough into 8 equal portions and roll them into balls. Flatten each ball to approximately 1/4-inch thick discs using your hands.

Step 4

Spoon about 1 tablespoon of refried black beans onto the center of each disc, followed by a tablespoon of the cooled zucchini mixture.

Step 5

Fold the edges of the dough over the filling to seal it, pinching together any seams. Carefully flatten the filled dough balls into 1/2-inch thick discs.

Step 6

Preheat a non-stick skillet or griddle on medium heat. Lightly coat the surface with vegetable oil.

Step 7

Cook each pupusa for 3-4 minutes on each side, or until golden brown and slightly crispy, adjusting the heat as necessary to avoid burning.

Step 8

Once cooked, transfer the pupusas to a plate lined with a paper towel to remove excess oil. Serve warm and enjoy with a side of traditional curtido (pickled cabbage slaw) or salsa.

Nutrition Facts

Serving size	(1042.2g)

Amount per serving	% Daily Value*
Calories	1065.5

Total Fat 74.1g	0%
Saturated Fat 11.0g	0%
Polyunsaturated Fat 36.0g
Cholesterol 0mg	0%
Sodium 2977.4mg	0%
Total Carbohydrate 92.6g	0%
Dietary Fiber 18.4g	0%
Total Sugars 5.8g
Protein 18.3g	0%

Vitamin D 0IU	0%
Calcium 259.8mg	0%
Iron 9.2mg	0%
Potassium 1485.9mg	0%

*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.

Source of Calories

Fat: 60.1%

Protein: 6.6%

Carbs: 33.4%