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
- 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.
- Drain and rinse the black beans, then mash to a rough paste. Grate or finely shred the Oaxaca cheese and set aside.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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)
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 |