Low Sodium Pupusas de Frijol con Queso
Discover a healthier twist on a beloved Salvadoran classic with these Low Sodium Pupusas de Frijol con Queso! Featuring a perfectly soft and pliable masa harina dough filled with creamy homemade refried black beans and melty low-sodium cheese, this recipe offers all the rich, authentic flavor you crave, minus the extra salt. Designed with heart-healthy cooking in mind, it uses wholesome ingredients like dried black beans, garlic, and non-salted butter to craft a filling that’s both delicious and nutritious. These golden, pan-fried discs are a joy to make and pair beautifully with tangy curtido or fresh salsa for a complete culinary experience. Easy to prepare in under 90 minutes, this recipe yields a delightful, low-sodium alternative perfect for those embracing traditional flavors in a more conscious way.
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Ingredients
- 2 cups Masa Harina
- 1.5 cups Warm Water
- 1 cup Dried Black Beans
- 1 Garlic Clove
- 0.5 Onion
- 2 tablespoons Non-Salted Butter
- 1 cup Low-Sodium Cheese (such as mozzarella or Monterey Jack)
- 2 tablespoons Vegetable Oil
Directions
Step 1
Start by preparing the beans: Soak the dried black beans overnight in a bowl filled with water. Drain and rinse the beans.
Step 2
Transfer the soaked beans to a pot, add enough water to cover them, and bring to a boil. Add the garlic clove and half an onion. Reduce heat and simmer for about 1 to 1.5 hours until beans are tender. Drain the beans, reserving about a half cup of the cooking liquid.
Step 3
To make the refried beans: In a skillet, melt the non-salted butter over medium heat. Add the cooked beans and mash with a potato masher, adding reserved bean liquid as needed to achieve a smooth paste. Remove from heat and let cool.
Step 4
In a mixing bowl, combine masa harina with warm water, and knead the dough for a few minutes until it is smooth and pliable. If the dough feels dry, add a little more water, one tablespoon at a time.
Step 5
Divide the masa dough into 8 equal portions and roll each portion into a ball.
Step 6
Take one ball and flatten it slightly in your hand to form a disk. Add about a tablespoon of the cooled refried beans and a tablespoon of low-sodium cheese in the center.
Step 7
Fold the edges of the dough over the filling and pinch closed. Gently flatten the filled ball into a thick disc. Repeat with remaining dough and filling.
Step 8
Heat vegetable oil in a large non-stick skillet over medium heat. Cook each pupusa for about 3-4 minutes on each side until golden brown and cooked through.
Step 9
Serve warm and enjoy your flavorful, low-sodium pupusas with curtido or salsa if desired.
Nutrition Facts
| Serving size | (1125.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1648.3 |
| Total Fat 103.9g | 0% |
| Saturated Fat 48.8g | 0% |
| Polyunsaturated Fat 18.3g | |
| Cholesterol 232.9mg | 0% |
| Sodium 1143.4mg | 0% |
| Total Carbohydrate 106.0g | 0% |
| Dietary Fiber 20.3g | 0% |
| Total Sugars 8.1g | |
| Protein 82.2g | 0% |
| Vitamin D 65.3IU | 0% |
| Calcium 1884.9mg | 0% |
| Iron 8.0mg | 0% |
| Potassium 1070.4mg | 0% |
Source of Calories