Low Sodium Pupusas Revueltas

Indulge in the flavorful tradition of *Low Sodium Pupusas Revueltas*, a healthier take on the classic Salvadoran dish. These stuffed corn masa delights are filled with a savory blend of low-sodium mozzarella cheese, tender seasoned pork, and creamy refried beans, all wrapped in a soft, golden-grilled dough. Perfect for those watching their sodium intake, this recipe combines aromatic spices like cumin and oregano with the natural richness of garlic and onion for a filling that's both delicious and heart-smart. Easy to prepare in under an hour, these pupusas are best enjoyed hot, served alongside curtido (a tangy cabbage slaw) and a zesty low-sodium tomato salsa. Whether for dinner or a special gathering, this low-sodium twist on a beloved comfort food promises authentic flavor without compromise.

Nutriscore Rating: 72/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 8

Ingredients

• 3 cups masa harina
• 2.5 cups water
• 1.5 cups mozzarella cheese, low sodium
• 1 cup cooked pork, finely chopped, low sodium
• 1 cup refried beans, low sodium
• 2 tablespoons vegetable oil
• 0.5 cup white onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon oregano
• 0.5 teaspoon black pepper
• 1 tablespoon unsalted butter

Directions

Step 1

In a large mixing bowl, combine the masa harina and water. Mix until a soft dough forms. The dough should not be sticky; add a little more water if it cracks or masa harina if it's too sticky.

Step 2

Cover the dough with a damp cloth and let it rest for about 15 minutes.

Step 3

Meanwhile, in a medium skillet, heat the unsalted butter over medium heat. Add the white onion and garlic and cook until fragrant and softened, about 3-4 minutes.

Step 4

Add the chopped pork to the skillet along with cumin, oregano, and black pepper. Stir well and cook for another 3-4 minutes, then remove from heat and let cool slightly.

Step 5

In a separate bowl, combine the low sodium cheese, pork mixture, and refried beans. Mix until well combined to form the filling.

Step 6

Divide the masa dough into 16 equal pieces and roll each piece into a ball.

Step 7

Take one dough ball, flatten it into a circle about 4 inches in diameter, and place a generous tablespoon of filling in the center.

Step 8

Gently fold the edges of the dough over the filling and pinch to seal, then flatten again slightly to form a thick disc. Repeat with the remaining dough and filling.

Step 9

In a large non-stick skillet or a griddle, heat a small amount of vegetable oil over medium heat.

Step 10

Cook the pupusas in batches, about 3-4 minutes on each side or until golden brown and crispy.

Step 11

Serve hot with curtido (Salvadoran cabbage slaw) and low sodium tomato salsa for an authentic experience.

Nutrition Facts

Serving size	(1918.7g)

Amount per serving	% Daily Value*
Calories	2607.4

Total Fat 158.7g	0%
Saturated Fat 69.9g	0%
Polyunsaturated Fat 18.5g
Cholesterol 417.8mg	0%
Sodium 2081.2mg	0%
Total Carbohydrate 134.3g	0%
Dietary Fiber 19.4g	0%
Total Sugars 10.6g
Protein 172.6g	0%

Vitamin D 76.9IU	0%
Calcium 2933.2mg	0%
Iron 14.7mg	0%
Potassium 2275.4mg	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: 53.8%

Protein: 26.0%

Carbs: 20.2%