Salvadoran Black Bean and Oaxaca Cheese Pupusas

Salvadoran Black Bean and Oaxaca Cheese Pupusas
Fat 29% Carbs 59% Protein 12%
Percent Calories

2 serving of salvadoran black bean and oaxaca cheese pupusas contains 711 Calories. The macronutrient breakdown is 59% carbs, 29% fat, and 12% protein. This is a good source of protein (38% of your Daily Value), fiber (83% of your Daily Value), and potassium (19% 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 oaxaca cheese pupusas (569g)

Nutrient Value %DV
Calories 711
Fats 24g 31%
Saturated fats 6g 31%
Trans fats 0g
Cholesterol 25mg 8%
Sodium 370mg 16%
Carbs 109g 40%
Net carbs 85g
Fiber 23g 83%
Sugar 20g
Protein 21g
Calcium 402mg 40%
Iron 5mg 61%
Potassium 898mg 19%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 92μg
Beta carotene 580μg
Caffeine 0mg
Choline 21mg 4%
Copper 0.3mg 32%
Fluoride 4μg
Folate (B9) 263μg 66%
Lycopene 1μg
Magnesium 119mg 28%
Manganese 1mg 37%
Niacin 1mg 9%
Pantothenic acid 1mg 14%
Phosphorus 247mg 35%
Retinol 0μg
Riboflavin (B2) 0.1mg 9%
Selenium 3μg 6%
Theobromine 0mg
Thiamine 0.4mg 33%
Vitamin A IU 1133IU
Vitamin A 56μg 6%
Vitamin B12 0μg 0%
Vitamin B6 0.3mg 26%
Vitamin C 60mg 66%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 3mg 21%
Vitamin K 107μg 89%
Zinc 2mg 18%
Sugars
Sugar 20g
Sucrose 13g
Glucose 3g
Fructose 3g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 6g 31%
Monounsaturated fats 10g
Polyunsaturated fats 2g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 2g
Cystine 0.1g
Glutamic acid 2g
Glycine 1g
Histidine 0.3g
Hydroxyproline 0g
Isoleucine 1g
Leucine 1g
Lysine 1g
Methionine 0.2g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.1g
Tyrosine 0.3g
Valine 1g

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