Low Fat Salvadoran Pupusas
Enjoy the authentic flavors of El Salvador with a healthier twist in these Low Fat Salvadoran Pupusas! This delicious recipe transforms traditional pupusas into a guilt-free delight by using low-fat mozzarella cheese and a perfectly seasoned blend of mashed black beans for a satisfying, protein-packed filling. Made with masa harina dough, these golden-brown, pan-grilled pockets are as easy to prepare as they are flavorful. With just a touch of non-stick cooking spray and no added oil, they deliver all the crispy, cheesy goodness you love without the extra calories. Ready in under an hour, these pupusas make a perfect meal or snack when paired with tangy curtido (Salvadoran cabbage slaw) and fresh salsa. Whether you're looking for a low-fat alternative to a Latin American classic or just craving something comforting and wholesome, this recipe is sure to delight!
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Ingredients
- 2 cups masa harina
- 1.5 cups warm water
- 0.5 teaspoons salt
- 1 cup low-fat mozzarella cheese, shredded
- 0.5 cup cooked black beans, mashed
- 0 non-stick cooking spray
Directions
Step 1
In a large mixing bowl, combine masa harina, warm water, and salt. Mix the ingredients using your hands until a soft yet workable dough forms, adding more water if necessary. The dough should not be sticky.
Step 2
Divide the dough into 8 equal portions and roll each portion into a ball.
Step 3
In a separate bowl, mix the low-fat mozzarella cheese and mashed black beans until well combined.
Step 4
Flatten a dough ball into a disk about 4 inches in diameter. Place about 1-2 tablespoons of the cheese and bean filling in the center.
Step 5
Fold the edges of the dough over the filling and pinch to seal it, then flatten gently back into a disk shape. Repeat the process with the remaining dough balls and filling.
Step 6
Preheat a non-stick skillet over medium heat and lightly coat with non-stick cooking spray.
Step 7
Place the pupusas in the skillet and cook for about 4-5 minutes on each side, or until each side is golden brown and crispy.
Step 8
Transfer the cooked pupusas to a plate and keep warm. Repeat with remaining pupusas.
Step 9
Serve hot with curtido (a Salvadoran cabbage slaw) and salsa if desired.
Nutrition Facts
| Serving size | (835.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 628.4 |
| Total Fat 21.0g | 0% |
| Saturated Fat 12.4g | 0% |
| Polyunsaturated Fat 1.1g | |
| Cholesterol 60mg | 0% |
| Sodium 2580.1mg | 0% |
| Total Carbohydrate 72.1g | 0% |
| Dietary Fiber 11.0g | 0% |
| Total Sugars 5.3g | |
| Protein 44.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 948.2mg | 0% |
| Iron 5.9mg | 0% |
| Potassium 530.4mg | 0% |
Source of Calories