Salvadoran Black Bean and Oaxaca Cheese Pupusas

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
- 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.
- Drain and rinse the beans, then mash them in a medium bowl. Grate the Oaxaca cheese.
- 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.
- 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.
- 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.
- 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.
- 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.
- Top with the Oaxaca cheese and remaining dough rounds. Press down to seal the edges of the pupusas around the filling.
- 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.
- 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)
Nutrient | Value | %DV |
---|---|---|
Calories | 777 | |
Fats | 30g | 39% |
Saturated fats | 7g | 35% |
Trans fats | 0g | |
Cholesterol | 25mg | 8% |
Sodium | 675mg | 29% |
Carbs | 109g | 40% |
Net carbs | 84g | |
Fiber | 25g | 89% |
Sugar | 17g | |
Protein | 22g | |
Calcium | 425mg | 43% |
Iron | 6mg | 77% |
Potassium | 971mg | 21% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 36μg | |
Beta carotene | 215μg | |
Caffeine | 0mg | |
Choline | 65mg | 12% |
Copper | 0.4mg | 44% |
Fluoride | 3μg | |
Folate (B9) | 187μg | 47% |
Lycopene | 0μg | |
Magnesium | 96mg | 23% |
Manganese | 1mg | 31% |
Niacin | 2mg | 11% |
Pantothenic acid | 1mg | 13% |
Phosphorus | 275mg | 39% |
Retinol | 0μg | |
Riboflavin (B2) | 0.3mg | 25% |
Selenium | 4μg | 7% |
Theobromine | 0mg | |
Thiamine | 0.4mg | 33% |
Vitamin A IU | 404IU | |
Vitamin A | 20μg | 2% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.3mg | 20% |
Vitamin C | 56mg | 63% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 5mg | 30% |
Vitamin K | 110μg | 92% |
Zinc | 2mg | 14% |
Sugars | ||
Sugar | 17g | |
Sucrose | 13g | |
Glucose | 4g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 7g | 35% |
Monounsaturated fats | 15g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.1g | |
Glutamic acid | 2g | |
Glycine | 1g | |
Histidine | 0.3g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.2g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.1g | |
Tyrosine | 0.3g | |
Valine | 1g |