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Pupusas Recipe

Looking for an easy Pupusas recipe? Learn how to make Pupusas using healthy ingredients.


Submitted by starhopper

Makes 6 servings



Pupusas are the national food of El Salvador.

Recipe Ingredients for Pupusas

2 cups masa harina
1 cup water
1/4 cup fat-free refried beans
1/4 cup cheese

Recipe Directions for Pupusas

  1. Mix masa and water together to form a moist dough, about the consistency of Play-Doh.

  2. Divide into six equal parts. Take one part of the dough and divide into two small, round patties, about 1/4 inch thick.

  3. Fill with a tablespoon of beans or cheese and pinch together.

  4. Cook on ungreased skillet or griddle for 1-2 minutes on each side.

Categories

Main Dish, Central/South American

Nutrition Facts
Serving Size 92.7g
Amount Per Serving
Calories
168
Calories from Fat
28
% Daily Value*
Total Fat
3.1g
5%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
64mg
3%
Potassium
146mg
4%
Total Carbohydrates
30.7g
10%
Dietary Fiber
4.2g
17%
Sugars
0.3g
Protein
5.3g
Vitamin A 1% Vitamin C 1%
Calcium 9% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • Low in sodium
  • Very low in sugar
  • High in niacin
  • High in thiamin
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