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. Prep the vegetables: core and finely shred the cabbage; cut the radishes into matchsticks. Dice half the red onion and thinly slice the rest. Pick cilantro leaves; mince the stems and reserve the leaves whole.
  2. Drain and rinse the black beans, then mash to a rough paste. Grate or finely shred the Oaxaca cheese and set aside.
  3. Warm about 1 tablespoon olive oil in a medium pot over medium heat. Add the diced onion, minced cilantro stems, ancho chile powder, chipotle powder, cumin, garlic powder, and a pinch of salt and pepper. Cook, stirring, until fragrant and the onion softens, 2–4 minutes.
  4. Stir in the mashed beans and about 1/4 cup water. Simmer, stirring occasionally, until thick and spreadable, 4–6 minutes; season to taste and let cool.
  5. Make the curtido-style slaw: in a large bowl, combine cabbage, radishes, sliced onion, sugar, and lime juice. Drizzle with about 1 tablespoon olive oil, season with salt and pepper, and toss well. Let stand while you make the pupusas.
  6. Mix the masa: in another bowl, combine the masa harina with the remaining water, adding a splash more if needed until a soft, pliable dough forms that doesn’t crack at the edges. With damp hands, divide into equal balls (about 4 total for 2 servings) and pat into 5-inch rounds.
  7. Place a round on your palm and spread a layer of the cooled beans in the center, leaving a small border. Top with some Oaxaca cheese.
  8. Cover with a second dough round and press the edges to seal completely. Gently flatten to even thickness, patching any cracks to prevent leaks. Repeat to form the remaining pupusas.
  9. Heat the remaining olive oil in a large nonstick skillet over medium-high. Cook the pupusas, pressing lightly for even contact, until golden and cooked through, 4–6 minutes per side. Transfer to a board to rest briefly.
  10. Halve the pupusas. Serve with the radish-cabbage curtido, cilantro leaves for garnish, and any extra 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