El Salvadorian Bean and Cheese Pupusas Recipe

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El Salvadorian Bean and Cheese Pupusas
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Ingredients:

Directions:

  1. In a small mixing bowl, combine refried beans and cheese. Set aside.
  2. In a separate mixing bowl, combine 2 cups Masa with 1 1/4 cups water and 1/4 tsp salt, mixing thoroughly until it is a soft dough (this dough dries out fast- hence the divided measurements. But if it starts to dry out while you are still working, you can add a touch more water as needed).
  3. Pinch a bit of dough off and roll it into a ball about 2 inches in diameter (about the size of a golf ball). Using your thumb, push down on the ball to make more of a “bowl”. Place a spoonful of the bean and cheese mixture into the “bowl”.
  4. Pinch off and flatten a bit more dough to cover the bowl with. Carefully flatten the filled ball to make a disc, making an effort to make it as thinly as possible- about 1/2 inch thick. This takes a lot of practice!
  5. Pour 1/4 cup of oil into a nonstick skillet and place as many pupusas as will fit, and cook over medium / medium- high heat for 3-5 minutes on each side, or until golden and browned. Repeat with the next batch, adding more oil if necessary. When the masa dough has run out, make another fresh batch.
  6. Serve with warmed tomato sauce and curtido.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 437.23 Kcal (1831 kJ)
Calories from fat 137.8 Kcal
% Daily Value*
Total Fat 15.31g 24%
Cholesterol 36.28mg 12%
Sodium 522.47mg 22%
Potassium 271.93mg 6%
Total Carbs 60.25g 20%
Sugars 2.43g 10%
Dietary Fiber 4.89g 20%
Protein 16.59g 33%
Vitamin C 0.3mg 1%
Iron 5.5mg 30%
Calcium 399.8mg 40%
Amount Per 100 g
Calories 195.08 Kcal (817 kJ)
Calories from fat 61.48 Kcal
% Daily Value*
Total Fat 6.83g 24%
Cholesterol 16.19mg 12%
Sodium 233.11mg 22%
Potassium 121.32mg 6%
Total Carbs 26.88g 20%
Sugars 1.09g 10%
Dietary Fiber 2.18g 20%
Protein 7.4g 33%
Vitamin C 0.1mg 1%
Iron 2.4mg 30%
Calcium 178.4mg 40%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 9.2
    Points
  • 12
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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