Pupusas with beans and cheese

  • Gluten free

Derived from ingredients – check the package label.

  • Good for lunch
  • Good for dinner

Less suited for breakfast, as a snack.

Twelve smaller Salvadoran corn cakes filled with black beans and queso fresco, three per serving, with cabbage slaw.

4 servingsFinal yield 1,710 g

Start cookingMake a family version

Loading saved recipes…

Ingredients

  • 500 gCorn flour, masa, enriched, white
  • 320 gBeans, black, mature seeds, cooked, boiled, without salt
  • 200 gCheese, fresh, queso fresco
  • 180 gCabbage, raw
  • 80 gCarrots, raw
  • 80 gOnions, raw
  • 500 gBeverages, water, tap, drinking
  • 4 gSalt, table

Method

  1. Mix masa flour with 420 g water and salt into pliable dough and rest 10 minutes.
  2. Mash beans with half the onion; shred cabbage and carrot and toss with remaining onion and 80 g water.
  3. Shape the dough into twelve balls of about 77 g, fill each with about 47 g of beans and cheese and flatten into a cake about 1 cm thick (about 124 g raw).
  4. Cook the cakes on a dry pan at 190 °C in three batches of four, 4 minutes per side, until golden and hot inside.
  5. Serve hot, three cakes per serving, with the cabbage slaw.

Recipe tradition

Not yet verified

This recipe has not been checked against a documented culinary reference.

Served in menus

Create a menu with this recipe

Nutrition

Calculated from the selected ingredients; not a laboratory measurement.

Whole recipe

Energy
2,945.2 kcal
Protein
110.8 g
Fat
68.3 g
Total carbohydrate (by difference)
490.4 g
Total dietary fibre (USDA)
67.9 g
Saturated fatty acids
29.1 g
Sodium
3,191.3 mg
Salt (sodium × 2.5)
8 g

Per serving

Energy from macronutrients
Protein: 27.7 g, 15%Fat: 17.1 g, 20%Total carbohydrate (by difference): 122.6 g, 65%736.3 kcalper serving
  • Protein27.7 g15%
  • Fat17.1 g20%
  • Total carbohydrate (by difference)122.6 g65%

Share of energy from protein, fat and carbohydrate (4 / 9 / 4 kcal per g), not share by weight.

Energy
736.3 kcal
Protein
27.7 g
Fat
17.1 g
Total carbohydrate (by difference)
122.6 g
Total dietary fibre (USDA)
17 g
Saturated fatty acids
7.3 g
Sodium
797.8 mg
Salt (sodium × 2.5)
2 g

Per 100 g of finished food

Energy
172.2 kcal
Protein
6.5 g
Fat
4 g
Total carbohydrate (by difference)
28.7 g
Total dietary fibre (USDA)
4 g
Saturated fatty acids
1.7 g
Sodium
186.6 mg
Salt (sodium × 2.5)
0.47 g

Salt is calculated from sodium (g salt = mg sodium × 2.5 / 1000) and includes sodium from all ingredients.

A dash means the value is unknown, not zero.

Calculation limitations

  • Nutrition is a calculated estimate, not a laboratory measurement.
  • The final yield is an editorial estimate.
  • The number of servings is an editorial estimate (midpoint of the source range or based on the dish type and energy).
  • Fibre, saturated fat and sodium of cooked ingredients are estimated from the consumed ingredient amounts; for drained ingredients, sodium is included only where the retained amount is an explicit editorial estimate.
  • Some process effects could not be resolved in this calculation.

Allergens

Contains: Milk

Derived from ingredients – check the package label.

Food data sources

  • USDA FoodData Central SR Legacy (2018-04) · USDA Agricultural Research Service, FoodData Central SR Legacy. · CC0 1.0 Universal