These pillowy homemade Pupusas are filled with melty cheese, cooked to golden perfection, and just happen to be completely gluten-free.
Pupusas are still a novel treat to me, which is surprising given their 2,000-year history. With deep roots in the indigenous cuisine of what is present-day El Salvador, pupusas are anything but new and have long been a staple in Salvadoran and Honduran cooking. Today pupusas are considered the national dish of El Salvador while Honduras, too, claims them as their own.
Once filled with foraged herbs, mushrooms, and squash blossoms, these days you will typically find pupusas filled with cheese and various types of meat. During the Salvadoran Civil War of the 1980s, roughly one-fifth of the country’s population emigrated to the United States and brought pupusas with them. Travel to certain areas of Los Angeles or Washington D.C., where the largest Salvadoran communities in the United States reside, and you’ll find signs advertising pupusas everywhere you turn.
Pupusas are a culturally significant dish with an incredibly rich history, and this wonderful recipe lets you enjoy a version right at home. It’s fun and easy while capturing the essential elements and techniques that make a pupusa a pupusa.
Are Pupusas Healthy?
Pupusas consist of masa harina, a maize (corn) flour made of corn that has been soaked and cooked in an alkaline solution. While masa harina is a gluten-free flour, like most flours it’s also fairly high in carbohydrates, so it’s not something you’ll want to be eating all the time. These pupusas are filled with a small amount of cheese making them fairly light on protein. You can experiment with different fillings, like shredded chicken or puréed beans, to increase the protein if that’s important to you, or just serve them alongside a heartier main course. For a vegan version, replace the quesillo cheese with your favorite plant-based cheese — the meltier the better.
What Is Curtido?
Visit a pupusa vendor and you’ll likely be served a generous side of curtido, a lightly fermented Salvadoran pickled cabbage slaw. Curtido is typically made with a mix of thinly shredded cabbage, carrots, and onions, but I’ve also tried variations that include quick-pickled cauliflower florets. Regardless, the flavor is always sensational. The acid from the vinegar provides a really delicious contrast to the savory pupusa. If you enjoy fermented and pickled foods like sauerkraut, kimchi, and pickled peppers I can’t recommend curtido enough. You can buy bottled curtido online or in some supermarkets that specialize in Latin American foods or find a recipe for making your own.
INGREDIENTS
- 1 2/3 cups masa harina (corn flour)
- 3/4 teaspoon salt
- 1 1/4 cups warm water
- 3/4 cup shredded quesillo or mozzarella cheese
- Vegetable oil for cooking
- Curtido (pickled cabbage slaw) for serving
INSTRUCTIONS
Prepare Dough
Mix masa harina, salt, and water; knead and divide.
Fill
Shape dough into patties, add cheese, and seal.
Cook
Fry pupusas until golden; serve with curtido.
Devour!
How to Make Ahead and Store
Store leftover pupusas in an airtight container in the refrigerator for 3 to 5 days. To reheat, use a skillet to warm up the pupusas for around 3 minutes on each side. You can also store leftover pupusas in a freezer-safe container in the freezer for up to 3 months.
Serving Suggestions
While pupusas are commonly eaten on their own, there is some room for delicious pairings. For maximum enjoyment, serve these with curtido and Salsa Roja. You can also pair these pupusas with Soft Scrambled Eggs to make a yummy breakfast. For dinner, serve these pupusas with these fantastic Air-Fryer Plantains and Oven-Baked Chicken Thighs.
Recipe
Ingredients
- 1 2/3 cups masa harina corn flour
- 3/4 teaspoon salt
- 1 1/4 cups warm water
- 3/4 cup shredded quesillo or mozzarella cheese
- Vegetable oil for cooking
- Curtido pickled cabbage slaw for serving
Instructions
- In a mixing bowl, combine the masa harina and salt. Gradually stir in warm water until a dough forms. Knead the dough for several minutes until it becomes smooth and pliable.
- Divide the dough into 6 equal portions. Cover with a damp cloth.
- Flatten each dough ball into a 1/4-inch-thick patty. Place about 2 tablespoons of shredded cheese in the center. Fold the edges over the filling, seal, and flatten into thick discs.
- Heat a light coating of vegetable oil in a pan over medium-high heat. Cook the pupusas for 2-4 minutes per side, until golden brown. Serve warm with curtido.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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