Salvadoran Black Bean and Cheese Pupusas

with cabbage and radish curtido

Fat 10%Carbs 79%Protein 11%
Percent Calories

2 serving of salvadoran black bean and cheese pupusas (with cabbage and radish curtido) contains 559 Calories. The macronutrient breakdown is 79% carbs, 10% fat, and 11% protein. This is a good source of protein (29% of your Daily Value), fiber (87% of your Daily Value), and potassium (24% of your Daily Value).

Makes
4 servings
Prep Time
15 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Prepare the ingredients: Wash and dry the fresh produce. Drain and rinse the beans; transfer to a medium bowl and mash with a fork. Remove and discard the cabbage core; thinly slice the leaves. Cut the radishes into matchsticks. Quarter the lime. Peel and halve the onion; thinly slice one half and small dice the other. Pick the cilantro leaves off the stems; mince the stems and keep the leaves whole. Grate the Oaxaca cheese.
  2. Cook the beans: In a medium pot, heat 2 teaspoons of olive oil on medium until hot. Add the diced onion, cilantro stems and spice blend; season with salt and pepper. Cook, stirring occasionally, 2 to 4 minutes, or until softened. Add the mashed beans and ¼ cup of water; season with salt and pepper. Cook, stirring occasionally, 4 to 6 minutes, or until thickened. Set aside to cool.
  3. Make the radish curtido: While the beans cook, in a large bowl, combine the cabbage, radishes, sugar, as much of the sliced onion as you’d like and the juice of all 4 lime wedges. Drizzle with olive oil and stir to thoroughly combine. Season with salt and pepper to taste. Set aside.
  4. Make the pupusas: In a large bowl, combine the masa harina and ¾ cup of water; season with salt and pepper. (The dough should be slightly damp and easy to shape. If it seems too dry, add up to an additional ¼ cup of water.) Using wet hands, divide the mixture into 4 equal-sized balls; carefully flatten into rounds, each about 5 inches in diameter. Divide the cooked beans between the centers of 2 of the rounds; spread into an even layer, leaving a small border around the edge of each (you may have extra beans). Top with the Oaxaca cheese and remaining dough rounds. Using your hands, carefully press down to seal the edges of the pupusas around the filling.
  5. Cook the pupusas: In a large pan (nonstick, if you have one), heat a thin layer of olive oil on medium-high until hot. Carefully add the pupusas. Cook, gently pressing down to ensure even browning, 4 to 6 minutes per side, or until golden brown and cooked through. Transfer to a clean, dry work surface.
  6. Plate your dish: Carefully slice the pupusas in half. Divide the sliced pupusas and radish curtido between 2 dishes. Garnish with the cilantro leaves. Serve with any remaining cooked beans on the side. Enjoy!

Nutrition Facts

For 2 serving of salvadoran black bean and cheese pupusas (515g)

NutrientValue%DV
Calories559
Fats7g 9%
Saturated fats1g 4%
Trans fats0g
Cholesterol3mg 1%
Sodium334mg 15%
Carbs114g 42%
Net carbs90g
Fiber24g 87%
Sugar20g
Protein16g
Calcium259mg 26%
Iron5mg 63%
Potassium1142mg 24%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene92μg
Beta carotene449μg
Caffeine0mg
Choline21mg 4%
Copper0.3mg 34%
Fluoride3μg
Folate (B9)262μg 65%
Lycopene1μg
Magnesium118mg 28%
Manganese1mg 38%
Niacin1mg 9%
Pantothenic acid1mg 14%
Phosphorus246mg 35%
Retinol0μg
Riboflavin (B2)0.1mg 8%
Selenium3μg 6%
Theobromine0mg
Thiamine0.4mg 30%
Vitamin A IU910IU
Vitamin A585μg 65%
Vitamin B120μg 0%
Vitamin B60.4mg 28%
Vitamin C86mg 96%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 8%
Vitamin K90μg 75%
Zinc2mg 18%
Sugars
Sugar20g
Sucrose13g
Glucose4g
Fructose3g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats1g 4%
Monounsaturated fats0.2g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.1g
Glutamic acid2g
Glycine1g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine0.3g
Valine1g

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