Salvadoran Black Bean and Oaxaca Cheese Pupusas

Salvadoran Black Bean and Oaxaca Cheese Pupusas
Fat 34%Carbs 55%Protein 11%
Percent Calories

1 pupusa of salvadoran black bean and oaxaca cheese pupusas contains 777 Calories The macronutrient breakdown is 55% carbs, 34% fat, and 11% protein. This is a good source of protein (40% of your Daily Value), fiber (89% of your Daily Value), and potassium (21% of your Daily Value).

Makes
2 pupusa
Prep Time
15 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Core and shred the cabbage. Cut the radishes into matchsticks. Dice half of the red onion and thinly slice the remaining. Pick the cilantro leaves off the stems, mince the stems, and keep the leaves whole.
  2. Drain and rinse the beans, then mash them in a medium bowl. Grate the Oaxaca cheese.
  3. Heat one-third of the oil in a medium pot over medium heat. Add the diced onion, cilantro stems, ancho chile powder, chipotle chile powder, cumin, garlic powder, and salt and pepper to taste. Cook, stirring occasionally, for 2 to 4 minutes, or until softened.
  4. Add the mashed beans, one-fourth of the water, and salt and pepper to taste. Cook, stirring occasionally, for 4 to 6 minutes, or until thickened. Set aside to cool.
  5. In a large bowl, combine the cabbage, radishes, sugar, sliced onion, and lime juice. Drizzle with half of the remaining olive oil and stir to thoroughly combine. Season with salt and pepper to taste. Set aside.
  6. In a large bowl, combine the masa harina and remaining water, adding more water as needed if the dough seems too dry. Using wet hands, divide the mixture into equal-sized balls (2 per serving). Flatten into rounds, each about 5 inches in diameter.
  7. Divide the cooked beans between the centers of half of the rounds and spread into an even layer, leaving a small border around the edge of each.
  8. Top with the Oaxaca cheese and remaining dough rounds. Press down to seal the edges of the pupusas around the filling.
  9. In a large nonstick pan, heat remaining olive oil over medium-high. Add the pupusas and cook, pressing down gently to ensure even browning, for 4 to 6 minutes per side, or until golden brown and cooked through. Transfer to a clean, dry work surface.
  10. Slice the pupusas in half. Divide the sliced pupusas and radish curtido between plates. Serve garnished with cilantro leaves and any remaining cooked beans on the side.

Nutrition Facts

For 1 pupusa of salvadoran black bean and oaxaca cheese pupusas (653g)

NutrientValue%DV
Calories777
Fats30g 39%
Saturated fats7g 35%
Trans fats0g
Cholesterol25mg 8%
Sodium675mg 29%
Carbs109g 40%
Net carbs84g
Fiber25g 89%
Sugar17g
Protein22g
Calcium425mg 43%
Iron6mg 77%
Potassium971mg 21%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene36μg
Beta carotene215μg
Caffeine0mg
Choline65mg 12%
Copper0.4mg 44%
Fluoride3μg
Folate (B9)187μg 47%
Lycopene0μg
Magnesium96mg 23%
Manganese1mg 31%
Niacin2mg 11%
Pantothenic acid1mg 13%
Phosphorus275mg 39%
Retinol0μg
Riboflavin (B2)0.3mg 25%
Selenium4μg 7%
Theobromine0mg
Thiamine0.4mg 33%
Vitamin A IU404IU
Vitamin A20μg 2%
Vitamin B120μg 0%
Vitamin B60.3mg 20%
Vitamin C56mg 63%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E5mg 30%
Vitamin K110μg 92%
Zinc2mg 14%
Sugars
Sugar17g
Sucrose13g
Glucose4g
Fructose2g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats7g 35%
Monounsaturated fats15g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.1g
Glutamic acid2g
Glycine1g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.1g
Tyrosine0.3g
Valine1g