Sugar-Free Salvadoran Pupusas
Delight in the authentic flavors of El Salvador with these Sugar-Free Salvadoran Pupusas, a wholesome twist on the traditional favorite. Made with soft masa harina dough and filled with sugar-free refried beans and creamy queso fresco, this recipe delivers a perfect balance of savory indulgence and homemade simplicity. With just five main ingredients and 35 minutes from start to finish, these golden, pan-fried discs are as easy to make as they are satisfying to eat. Whether served with a tangy curtido slaw or fresh tomato salsa, these pupusas are a versatile, gluten-free delight perfect for family dinners, gatherings, or a nourishing snack. Taste tradition without the added sugar in every delicious bite!
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Ingredients
- 2 cups Masa harina (corn flour)
- 1.5 cups Water
- 0.5 teaspoon Salt
- 1 cup Refried beans (sugar-free)
- 1 cup Queso fresco (or a mild cheese like mozzarella)
- 2 tablespoons Vegetable oil
Directions
Step 1
In a large mixing bowl, combine the masa harina and salt. Gradually add water while mixing with your hand until a dough forms. It should be soft but not sticky.
Step 2
Knead the dough for about 2 minutes in the bowl until smooth. Cover with a damp cloth to keep it from drying out while preparing the filling.
Step 3
Divide the dough into 8 equal parts and roll each into a ball. Keep them covered with a damp cloth.
Step 4
Take one dough ball and flatten it into a small disc about 4 inches in diameter.
Step 5
Add about 1 tablespoon of refried beans and 1 tablespoon of cheese onto the center of the disc. Be careful not to overfill.
Step 6
Carefully fold the edges of the disc over the filling and pinch to seal. Flatten the filled dough gently using your palm until it's about 1/2 inch thick, making sure not to burst the filling through the dough.
Step 7
Repeat with the remaining dough balls and filling.
Step 8
Preheat a large non-stick skillet or griddle over medium heat and add the vegetable oil.
Step 9
Cook the pupusas for about 3-4 minutes on each side, until golden brown and slightly crispy.
Step 10
Serve warm, traditionally with curtido (a lightly fermented cabbage slaw) and tomato salsa if desired.
Nutrition Facts
| Serving size | (1106.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2001.9 |
| Total Fat 90.4g | 0% |
| Saturated Fat 40.0g | 0% |
| Polyunsaturated Fat 16.8g | |
| Cholesterol 170.9mg | 0% |
| Sodium 3966.7mg | 0% |
| Total Carbohydrate 229.5g | 0% |
| Dietary Fiber 28.4g | 0% |
| Total Sugars 1.4g | |
| Protein 75.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1736.4mg | 0% |
| Iron 10.8mg | 0% |
| Potassium 1617.8mg | 0% |
Source of Calories