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.

Ingredients

Quantity Unit Name Link Alternatives
4 cups semolina flour
1 recipe Vegan Melted Cheese for filling https://lifeandhealth.org/undo-my-disease/diabetes/vegan-melted-cheese/0915619.html
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.

Prep Time: 10 minutes (15 minutes cooking)
Serving Size: 2 pupusas (6–8 servings)
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