Country
El Salvador
El Salvador · Salvadoran
Bean and Cheese Pupusas
Salvadoran corn pupusas filled with beans and cheese, with classic and vegan versions.
- Salvadoran
- 50 min total time
- 4 base servings
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Servings
Adapted for 4 servingsVersion
Active version: ClassicAllergens & avoidances
Choose if neededAdaptation status
Servings: 4 · Version: Classic · Check ingredients below
Always check ingredient labels and cross-contamination warnings.
Classic
Corn pupusas filled with refried beans prepared without animal lard and melting cheese.
Contains dairy and lactose from cheese.
This version
- Classic
- Vegetarian
- Contains dairy
- Contains lactose
Version
Contains
Ingredients
- 360 g masa harina
- 420 ml warm water
- 240 g refried beans made without animal lard Use refried beans prepared without animal lard for vegetarian or vegan suitability.
- 180 g melting cheese Contains milk and lactose.
- 5 g fine salt
- 250 g cabbage
- 80 g grated carrot
- 60 ml white vinegar Check the white vinegar label if you need to avoid sulphites.
- 1 g dried oregano
Estimated nutrition
Estimated values may vary depending on brands, ingredient sizes and cooking method.
| Nutrient | Per serving | Estimated total for 4 servings |
|---|---|---|
| Energy | ≈ 553 kcal | ≈ 2,214 kcal |
| Protein | ≈ 21.6 g | ≈ 86.5 g |
| Carbs | ≈ 85.3 g | ≈ 341.0 g |
| Fat | ≈ 14.8 g | ≈ 59.4 g |
| Fiber | ≈ 12.1 g | ≈ 48.4 g |
| Sugars | ≈ 5.2 g | ≈ 20.8 g |
| Salt | ≈ 2.3 g | ≈ 9.4 g |
View ingredient breakdown
Estimated contribution by ingredient
- masa harina
- Energy
- ≈ 329 kcal≈ 1,314 kcal
- Protein
- ≈ 7.7 g≈ 30.6 g
- Carbs
- ≈ 69.3 g≈ 277.2 g
- Fat
- ≈ 3.3 g≈ 13.3 g
- Salt
- ≈ 0.0 g≈ 0.0 g
- warm water
- Energy
- ≈ 0 kcal≈ 0 kcal
- Protein
- ≈ 0.0 g≈ 0.0 g
- Carbs
- ≈ 0.0 g≈ 0.0 g
- Fat
- ≈ 0.0 g≈ 0.0 g
- Salt
- ≈ 0.0 g≈ 0.0 g
- refried beans made without animal lard
- Energy
- ≈ 55 kcal≈ 218 kcal
- Protein
- ≈ 3.1 g≈ 12.2 g
- Carbs
- ≈ 9.2 g≈ 37.0 g
- Fat
- ≈ 0.6 g≈ 2.4 g
- Salt
- ≈ 0.3 g≈ 1.3 g
- melting cheese
- Energy
- ≈ 143 kcal≈ 572 kcal
- Protein
- ≈ 9.9 g≈ 39.6 g
- Carbs
- ≈ 1.0 g≈ 4.0 g
- Fat
- ≈ 10.8 g≈ 43.2 g
- Salt
- ≈ 0.7 g≈ 2.9 g
- fine salt
- Energy
- ≈ 0 kcal≈ 0 kcal
- Protein
- ≈ 0.0 g≈ 0.0 g
- Carbs
- ≈ 0.0 g≈ 0.0 g
- Fat
- ≈ 0.0 g≈ 0.0 g
- Salt
- ≈ 1.3 g≈ 5.0 g
- cabbage
- Energy
- ≈ 16 kcal≈ 63 kcal
- Protein
- ≈ 0.8 g≈ 3.3 g
- Carbs
- ≈ 3.6 g≈ 14.5 g
- Fat
- ≈ 0.1 g≈ 0.3 g
- Salt
- ≈ 0.0 g≈ 0.1 g
- grated carrot
- Energy
- ≈ 8 kcal≈ 33 kcal
- Protein
- ≈ 0.2 g≈ 0.7 g
- Carbs
- ≈ 1.9 g≈ 7.7 g
- Fat
- ≈ 0.0 g≈ 0.2 g
- Salt
- ≈ 0.0 g≈ 0.1 g
- white vinegar
- Energy
- ≈ 3 kcal≈ 11 kcal
- Protein
- ≈ 0.0 g≈ 0.0 g
- Carbs
- ≈ 0.0 g≈ 0.0 g
- Fat
- ≈ 0.0 g≈ 0.0 g
- Salt
- ≈ 0.0 g≈ 0.0 g
- dried oregano
- Energy
- ≈ 1 kcal≈ 3 kcal
- Protein
- ≈ 0.0 g≈ 0.1 g
- Carbs
- ≈ 0.2 g≈ 0.7 g
- Fat
- ≈ 0.0 g≈ 0.0 g
- Salt
- ≈ 0.0 g≈ 0.0 g
Cooking method
Pan
- Make curtido
Mix cabbage, carrot, vinegar, oregano and a pinch of salt; rest while cooking.
- Make dough
Mix masa harina, warm water and salt until soft and workable.
- Fill
Flatten dough portions, add beans and the selected cheese, then seal.
- Shape
Pat each filled ball into a thick disk.
- Cook
Cook on a hot dry pan until browned on both sides.
Frequently asked questions
Can I make the curtido ahead?
Yes. It improves after resting in the refrigerator.
Why is no gluten absence claim made?
This batch does not make a claim about masa processing. Check the product you use.
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