Healthy Pupusas

Perhaps the most traditional dish in El Salvador, pupusas have reached international popularity. They are usually filled with cheese, pork rinds or refried beans and served with tanned cabbage and tomato sauce. For this healthy version we use vegan cheese to reduce both the amount of calories and saturated fat, although they can also be filled with red or black “flipped” beans, which can be prepared without fat.


Yields8 ServingsPrep Time10 minsCook Time15 minsDifficultyBeginner

Ingredients

 4 cups semolina flour
 ¾ tbsp salt
 water for the pupusa dough (to be determined)

Instructions

1

Put the semolina in a big bowl and add salt.

2

Add water slowly until a soft, compact dough/paste is obtained.

3

Get a golf-ball sized ball of dough and form a disc in the form of a thick or chubby tortilla.

4

Add about one to two tablespoons of vegan melted cheese in the center of the dough circle and close it well as if it were a pie.

5

Form a ball and begin to squash it slowly giving it the form of pupusa without allowing the filling to leak through the dough.

6

Place the pupusas on a hot griddle and cook for about 5 minutes on each side or until they’re lightly browned on both sides.

Nutrition Facts

Serving Size 2 pupusas

Servings 8


Amount Per Serving
Calories 372
% Daily Value *
Total Fat 5g8%
Saturated Fat 0.9g5%
Trans Fat 0g
Cholesterol 0mg
Sodium 1316mg55%
Total Carbohydrate 68.2g23%
Dietary Fiber 4.2g17%
Sugars 0.5g
Protein 13.1g27%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 4 cups semolina flour
 ¾ tbsp salt
 water for the pupusa dough (to be determined)

Directions

1

Put the semolina in a big bowl and add salt.

2

Add water slowly until a soft, compact dough/paste is obtained.

3

Get a golf-ball sized ball of dough and form a disc in the form of a thick or chubby tortilla.

4

Add about one to two tablespoons of vegan melted cheese in the center of the dough circle and close it well as if it were a pie.

5

Form a ball and begin to squash it slowly giving it the form of pupusa without allowing the filling to leak through the dough.

6

Place the pupusas on a hot griddle and cook for about 5 minutes on each side or until they’re lightly browned on both sides.

Healthy Pupusas
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