Pupusas

Moderate nutritional value

Salvadoran corn cakes stuffed with beans and cheese, with slaw.

Pupusas — photo 1

Pupusas are thick Salvadoran corn masa cakes stuffed with refried red beans and melted quesillo, cooked on a griddle and eaten with curtido, a tangy cabbage slaw, and a thin tomato salsa. A plate of two pupusas with slaw and salsa (370 g) has about 505 kcal, 19 g protein, 71 g carbohydrate and 9 g fiber, with around 1,270 mg of sodium.

Macronutrients Distribution

Protein: 5.1g (17.7%)
Fat: 4.7g (16.3%)
Carbs: 19g (66.0%)
Fiber: 2.5g

Basic Nutritional Info

NutrientValueDV
Protein5.1g9.1%
Fat4.7g6.7%
Carbs19g6.3%
Simple Sugars6.65gEstimate
Complex Carbs9.85gEstimate
Fiber2.5g10.0%
Water69g2.8%
Calories1376.1%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
55

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.84g9.2%
Monounsaturated1.28g5.1%
Polyunsaturated1.38g10.6%
Omega-30.414gEstimate
Omega-60.966gEstimate
Trans0.11g5.5%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C4.79mg
Vitamin E0.32mg
Selenium4.42mcg

Vitamins

VitaminAmountUnitDV
vitamin A50.6mcg5.6%
vitamin B10.052mg4.3%
vitamin B20.054mg4.2%
vitamin B30.485mg3.0%
vitamin B60.111mg6.5%
vitamin B912.1mcg3.0%
vitamin B120.209mcg8.7%
vitamin C4.79mg5.3%
vitamin D0.039 (2 IU)mcg0.3%
vitamin E0.323mg2.2%
vitamin K13.3mcg11.1%

Minerals

MineralAmountUnitDV
calcium96.7mg9.7%
iron0.728mg4.0%
magnesium29.3mg7.3%
phosphorus104mg14.9%
potassium171mg6.6%
sodium344mg15.0%
zinc0.824mg7.5%
copper0.087mg9.7%
manganese0.167mg7.3%
selenium4.42mcg8.0%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 162mg23.1%157%
Isoleucine 206mg14.7%106%
Leucine 500mg18.3%127%
Lysine 336mg16.0%108%
Methionine 177mg16.9%119%
Phenylalanine 464mg26.5%175%
Threonine 176mg16.8%109%
Tryptophan 55mg19.6%129%
Valine 273mg15.0%106%

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Values per 100 g

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Allergens

Dairy

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Main Difficulty: Medium Servings: 6 Total: 100 min

Ingredients

  • Masa harina (corn flour for tortillas) 450 g
  • Warm water 650 ml
  • Refried red beans, thick 300 g
  • Quesillo or mozzarella, shredded 250 g
  • Vegetable oil, for the hands and griddle 2 tbsp
  • Green cabbage, finely shredded 350 g
  • Carrot, grated 1 medium (80 g)
  • White onion, thinly sliced 0.5 (60 g)
  • White vinegar 120 ml
  • Dried oregano 1 tsp
  • Tomatoes 3 medium (300 g)
  • Salt, divided 2.5 tsp (15 g)
Prep
60 min
Cook
40 min

Instructions

  1. 1

    For the curtido, pour boiling water over the cabbage, drain after 1 minute and mix with the carrot, onion, vinegar, oregano and 1 tsp of the salt; refrigerate for at least 1 hour.

  2. 2

    For the salsa, simmer the tomatoes in water for 5 minutes, peel, blend with 0.5 tsp of the salt and simmer the puree for 10 minutes until slightly thickened.

  3. 3

    Mix the masa harina with 1 tsp of the salt and the warm water and knead for 2-3 minutes into a soft dough that does not crack; divide it into 12 balls.

  4. 4

    Mash the beans and cheese together into a thick paste.

  5. 5

    With oiled hands, flatten a ball into a 10 cm cup, put in a twelfth of the filling (about 45 g), close the dough over it and pat it into a 12 cm disk about 1 cm thick.

  6. 6

    Cook the pupusas on a lightly oiled griddle or heavy pan over medium-high heat for 4-5 minutes per side until browned in spots and the cheese is melted.

  7. 7

    Serve hot, 2 per plate, with the curtido and tomato salsa on top.