Low Sodium Salvadoran Pupusas
Discover the deliciously satisfying flavors of **Low Sodium Salvadoran Pupusas**, a heart-healthy twist on the beloved classic from El Salvador. This quick and easy recipe features a soft, homemade masa dough filled with a delightful blend of low-sodium refried beans, mozzarella, and crumbled queso fresco, making it perfect for those looking to enjoy authentic pupusas without compromising on health. With just a handful of simple ingredients and 50 minutes from start to finish, these golden, crispy discs are pan-fried to perfection and pair beautifully with curtido (Salvadoran pickled cabbage) or a fresh tomato salsa. Whether you're creating a savory snack, serving them as a main dish, or exploring new cuisine, this low-sodium recipe ensures you get all the bold flavors in every bite—without extra salt!
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Ingredients
- 2 cups Masa harina (corn flour)
- 1.5 cups Water
- 2 tablespoons Canola oil
- 1 cup Low-sodium refried beans
- 1 cup Low-sodium mozzarella cheese, shredded
- 0.5 cup Low-sodium queso fresco, crumbled
Directions
Step 1
In a large mixing bowl, combine masa harina and water. Mix until a smooth, pliable dough forms. If the dough feels too dry, add a tablespoon of water at a time until it reaches the desired consistency.
Step 2
Divide the dough into 8 equal portions and roll each into a ball.
Step 3
In a separate bowl, mix the low-sodium refried beans with the shredded mozzarella cheese and crumbled queso fresco until well combined.
Step 4
Flatten one of the dough balls in your palm to form a disk about 1/4-inch thick.
Step 5
Place approximately 2 tablespoons of the bean and cheese mixture in the center of the disk.
Step 6
Carefully fold the edges of the dough up and over the filling to completely enclose it, pinching to seal. Gently flatten the filled ball back into a disk, ensuring no filling escapes. Repeat with the remaining dough and filling.
Step 7
In a non-stick skillet or griddle, heat 1 tablespoon of canola oil over medium heat.
Step 8
Once hot, place the pupusas on the skillet. Cook each side for 4-5 minutes or until golden brown and slightly crispy.
Step 9
Remove pupusas from the skillet and let them drain on paper towels to remove excess oil.
Step 10
Serve warm, optionally with curtido (Salvadoran pickled cabbage) and salsa for an authentic touch.
Nutrition Facts
| Serving size | (1096.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2008.1 |
| Total Fat 90.6g | 0% |
| Saturated Fat 35.1g | 0% |
| Polyunsaturated Fat 7.1g | |
| Cholesterol 165.5mg | 0% |
| Sodium 356.9mg | 0% |
| Total Carbohydrate 229.2g | 0% |
| Dietary Fiber 28.4g | 0% |
| Total Sugars 3.3g | |
| Protein 81.6g | 0% |
| Vitamin D 25.6IU | 0% |
| Calcium 1895.4mg | 0% |
| Iron 10.7mg | 0% |
| Potassium 1612.4mg | 0% |
Source of Calories