Low Sodium Bean and Cheese Pupusas
Elevate your mealtime with these Low Sodium Bean and Cheese Pupusas, a healthier twist on the traditional Salvadoran favorite. Crafted with a soft masa harina dough, these pupusas are filled with a satisfying mixture of unsalted black beans and low-sodium mozzarella cheese, perfectly seasoned with a hint of garlic powder and black pepper. Pan-cooked until golden brown, they offer all the crispy exterior and melty, savory filling you crave—without the excess salt. With a quick prep time of just 15 minutes, these pupusas are an excellent option for a heart-friendly, homemade dish. Serve them warm with a side of curtido or your favorite slaw for an authentic and flavorful experience that's as nutritious as it is delicious. Perfect for families looking for low-sodium dinner ideas or anyone exploring Latin-inspired cuisine!
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Ingredients
- 2 cups masa harina
- 1.5 cups water
- 1 cup unsalted canned black beans, drained and rinsed
- 1 cup low-sodium mozzarella cheese, shredded
- 2 tablespoons vegetable oil
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon garlic powder
Directions
Step 1
In a large bowl, combine the masa harina and water. Stir until a soft dough forms. If the dough is crumbly, add more water, one tablespoon at a time, until you reach the right consistency.
Step 2
In a separate bowl, mash the drained and rinsed black beans. Stir in the shredded low-sodium mozzarella cheese, ground black pepper, and garlic powder until well combined.
Step 3
Divide the dough into 8 equal pieces. Roll each piece into a ball and flatten into a round disk about 1/4 inch thick. Place a tablespoon of the bean and cheese mixture in the center of one disk.
Step 4
Carefully fold the edges of the masa over the filling, sealing it inside, and flatten it gently to form a filled disk, taking care not to let the filling leak out.
Step 5
Continue this process with the remaining dough and filling to make 8 pupusas.
Step 6
Heat a large non-stick skillet or griddle over medium heat and add a bit of vegetable oil to coat the surface.
Step 7
Cook the pupusas in batches for about 3-4 minutes per side or until both sides are golden brown and the cheese has melted inside.
Step 8
Serve the pupusas warm, and enjoy them alongside curtido (a traditional Salvadoran cabbage slaw) if desired.
Nutrition Facts
| Serving size | (983.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 995.9 |
| Total Fat 53.5g | 0% |
| Saturated Fat 18.3g | 0% |
| Polyunsaturated Fat 17.9g | |
| Cholesterol 80mg | 0% |
| Sodium 893.3mg | 0% |
| Total Carbohydrate 92.9g | 0% |
| Dietary Fiber 18.4g | 0% |
| Total Sugars 1.6g | |
| Protein 47.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1020.0mg | 0% |
| Iron 8.3mg | 0% |
| Potassium 840.1mg | 0% |
Source of Calories