Low Fat Bean and Cheese Pupusas
Discover a lighter twist on a Salvadoran classic with these Low Fat Bean and Cheese Pupusas! This easy and wholesome recipe combines the earthy flavor of masa harina with a hearty low-fat refried bean and reduced-fat mozzarella filling, delivering all the comfort of traditional pupusas with fewer calories. Perfectly seasoned and pan-cooked using a simple vegetable oil spray, these pupusas are golden, crispy on the outside, and oozing with cheesy goodness on the inside. Ready in just 40 minutes and serving up to 8, they’re the ideal choice for a satisfying snack or main dish. Pair them with tangy curtido and a splash of salsa for an authentic and healthy taste of Central America!
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Ingredients
- 2 cups masa harina
- 1.5 cups warm water
- 1 cup low fat refried beans
- 1 cup reduced fat mozzarella cheese, shredded
- 0.5 teaspoon salt
- 0 vegetable oil spray
Directions
Step 1
In a large mixing bowl, combine the masa harina and salt. Gradually add the warm water, stirring constantly, until a firm dough forms. The dough should be pliable and not sticky. Cover and allow to rest for 10 minutes.
Step 2
In a separate bowl, mix the low fat refried beans and shredded reduced fat mozzarella cheese together until well combined.
Step 3
Divide the masa dough into 8 equal portions. Roll each portion into a ball.
Step 4
Take one masa ball and flatten it a bit with your hands to form a bowl shape. Place about 2 tablespoons of the bean and cheese mixture into the center.
Step 5
Carefully bring the edges of the dough over the filling, pinching the edges together to seal it inside. Gently flatten the filled dough ball into a disk about 1/2 inch thick using your palms. Repeat with the remaining dough and filling.
Step 6
Heat a non-stick skillet over medium heat and lightly coat with vegetable oil spray.
Step 7
Place the pupusas on the hot skillet, ensuring they are not overlapping. Cook for about 3-4 minutes on each side, or until they are golden brown and cooked through.
Step 8
Serve hot, with a side of curtido (Salvadoran cabbage slaw) and salsa if desired.
Nutrition Facts
| Serving size | (963.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 714.8 |
| Total Fat 20.6g | 0% |
| Saturated Fat 12.3g | 0% |
| Polyunsaturated Fat 1.1g | |
| Cholesterol 60mg | 0% |
| Sodium 3519.2mg | 0% |
| Total Carbohydrate 89.2g | 0% |
| Dietary Fiber 16.0g | 0% |
| Total Sugars 7.0g | |
| Protein 45.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 985.0mg | 0% |
| Iron 6.5mg | 0% |
| Potassium 248mg | 0% |
Source of Calories