Pupusas (Pupuseria): Nutrition Facts and Easy Homemade Pupusas Recipes

Pupusas Recipe
Diet & Nutrition Recipes

Pupusas are a simple flatbread made from Masa Harina that gets stuffed with cheese or refried beans – or both! Generally, they are served with a cabbage relish that brings it a bit of an acidic punch, so you don’t want to skip it. Excellent as a snack or a side to your Chicken Tortilla Soup.

It is usually stuffed with at least one ingredient, including cheese (such as Quesillo or cheese with buds), chicharron, squash, or refried beans. It is commonly accompanied by Curtido (a spicy cabbage slaw) and tomato salsa and is traditionally eaten by hand.

In April 2005, the Salvadoran Legislative Assembly declared pupusas as the national dish of El Salvador, and every second Sunday of November would be National Pupusas Day.

What Does Pupuseria Mean?

A cafeteria or restaurant where pupusas are served or sold.

Masa Harina - Pupusas (Pupuseria)

Source: Wikipedia

1. Nutrition Facts of Pupusas (Pupuseria)

Calories 220
%Daily Value*
Calories from Fat 72
Total Fat 8g 12%
Saturated Fat 5g grams 31%
Trans Fat 0g grams
Cholesterol 7mg milligrams 2%
Sodium 549mg milligrams 24%
Potassium 233mg milligrams 7%
Total Carbohydrates 31g grams 10%
Dietary Fiber 5g grams
Sugars 1g grams
Protein 8g grams
Vitamin A  64IU 1%
Vitamin C 1mg 1%
Calcium  100mg 10%
Iron  2mg
* Percent Daily Values are root in a 2000 calorie diet.

2. Delicious Pupusas Recipe

This recipe is a genuinely credible form of the popular Salvadorean dish. It does take some time; yet, it is well worth the effort! You can purchase pre-made chicharron at specialty markets. However, this recipe tastes just like it. I additionally make the salsa Roja and Curtido ahead of time.

Servings:15  Yield:30 pupusas


Salsa Roja:

  • 4 cups plain tomato sauce
  • 1 cup of water
  • 4 bunches of fresh cilantro, chopped
  • 1 green bell pepper, seeded and chopped
  • 1 onion, chopped
  • 2 cloves garlic, crushed (Optional)
  • 1 cube chicken bouillon
  • salt to taste


  • ½ head cabbage, shredded
  • 1 large carrot, peeled and grated
  • ½ cup white vinegar
  • 3 scallions, minced
  • 2 tablespoons dried oregano
  • 1 pinch crushed red pepper flakes


  • 1 (12 ounces) package bacon, or to taste
  • 4 tomatoes, halved, or more to taste
  • 1 green bell pepper, seeded and quartered
  • 1 cup of grated Monterey Jack cheese
  • 2 cloves garlic, minced (Optional)
  • Salt to taste
  • 4 cups of Masa Harina, or more to taste
  • 2 cups water, or as needed
  • ½ cup vegetable oil for frying

Salvadorean dish - Pupusas (Pupuseria)

Directions Instruction Checklist:

Step 1

Blend tomato sauce, water, cilantro, green bell pepper, onion, crushed garlic, bouillon cube, and salt in a saucepan over medium-low heat. Cook and mix until vegetables are soft, about 20 minutes. Let salsa Roja cool for 10 minutes.

Step 2

Fill a blender most of the way with the Salsa Roja. Cover and hold the lid down with a potholder; pulse a few times before leaving on to mix. Fill a bowl. Replicate with remaining salsa Roja. Return to the casserole and simmer for 10 minutes more, stirring sometimes. Allow to cool completely, around 60 minutes, and refrigerate.

Step 3

Place cabbage and carrots in a huge bowl. Add 4 cups steaming water and let stand for 5 minutes. Drain well. Blend in vinegar, scallions, oregano, and red pepper flakes. Chill Curtido until serving.

Step 4

Place bacon in an enormous skillet and cook over medium-high heat, turning once in a while, until thoroughly cooked and not yet crispy, 5 to 7 minutes—Transfer bacon and grease (if desired) to a food processor. Add on tomatoes, quartered green bell pepper, Monterey Jack cheese, and cut up garlic. Puree and season the chicharron with salt.

Step 5

Blend Masa Harina and 1/2 cup water in a bowl by hand. Add the leftover water gradually, about 2 tablespoons at a time, blending well after each addition until dough is moist but still firm. Cover with a wet towel.

Step 6

Heat 1/2 cup oil in a massive skillet over medium-high heat.

Step 7

Clasp a golf ball-sized piece of dough and roll it into a ball in your grasp. Make a cavity in the dough ball with your thumb; put a little quantity of chicharron inside the cave, close it up, and flatten the ball with your hands into a thick tortilla shape. Place pupusa in the skillet and fry till golden brown, around 2 minutes per side. Repeat with the leftover dough and chicharron.

Step 8

Serve each pupusa topped with 2 tablespoons of Curtido and 1 tablespoon of salsa Roja.

Nutrition Facts Per Serving:

Two hundred thirty-four calories; protein 9.9g 20% DV; carbohydrates 33.8g 11% DV; fat 7.7g 12% DV; cholesterol 15mg 5% DV; sodium 676mg 27% DV.

3. Easy Homemade Pupusas Recipes


For the Pupusas:

  • 4 cups masa Harina, white or yellow
  • 3 1/2 – 4 cups of warm water
  • 1/2 teaspoon salt
  • 2 Tablespoons butter, softened (optional)
  • 1 teaspoon of chicken bouillon*, optional

For the filling:

  • 1 can refried beans or homemade
  • 2 cups of shredded mozzarella cheese or Oaxaca cheese

Optional Toppings:

  • Salsa Roja
  • Curtido

Pupusas Recipe

Source: Wikipedia

How to Make Pupusas (Pupuseria):

Mix flour, salt, and water. Add on masa Harina (corn flour) and salt to a large mixing bowl. Add the warm water, gradually blending the dough with your hand until you get the consistency of soft play-dough.

Add butter and chicken bouillon. These are optional; however, they add incredible flavor!

Form the dough. Scoop the dough into enormous golf ball size portions. Utilize the palms of your hands to pat the dough into a disc, around 4 inches in diameter.

Add the stuffing. Scoop around a tablespoon of the beans and position in the center of the masa disc, go along with a sprinkle of cheese. Gently bring the borders of the dough up and around the filling, squeezing it closed into a ball. Softly pat the dough between your palms again to shape it back into a disc.

Cook. Place pupusas on a warmth griddle or skillet and cook for about 2-4 minutes on each side, till golden.

Serve. Serve immediately, finished off with Curtido and Salsa Roja.

4. How to Store Pupusas (Pupuseria)?

Uncooked: You can make these early and keep them in the freezer to be cooked later. Once you have the pupusas collected, place them on a baking sheet. Freeze until solid, and afterward, move them to a freezer-safe container. They can behold on to in the freezer for as long as 3 months. To fry: thaw and prepare according to recipe directions.

Extra dough: Leftover dough can be stored in the fridge for 1-2 days or in the freezer for up to 3 months. Be sure to place it in an airtight, freezer-safe container. Permit the dough to warm up to room temperature before shaping. If the dough seems a bit dry, add some warm water.

Cooked pupusas:

Stock in a sealed vessel in the fridge for 3-4 days or in the freezer for 1-2 months. Thaw before warming.
Reheat in a frying pan heating each side for 1-2 minutes or until hot.

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