Black Bean Pupusas made with onion, garlic, black beans, vegetable broth, cumin, smoked paprika, oregano, freshly ground pepper, lime juice, masa harina, warm water

Black Bean Pupusas

These sumptuously soft, thick corn tortillas are stuffed with a delicious black bean filling. A nutritious and satisfying alternative to tacos or burritos, these pupusas are also gluten-free.

20 servings
Updated
mains
#easy#mexican#soy-free#gluten-free#low-calorie#southwestern#central american#stuffed tortilla

Instructions

  1. 1

    Sauté the onion (0.5) in a non-stick saucepan until softened, then add garlic (2 cloves). Cook for minute (1) more. Add the remaining filling ingredients, except the lime juice (1 tsp), and cook for about minutes (5) until hot. Mash the black beans (1 can) until creamy using a potato masher. Simmer uncovered, stirring often, until most liquid is absorbed, about minutes (5). Remove from heat and stir in the lime juice (1 tsp). Set aside to cool.

  2. 2

    Combine masa harina (5 cups) and warm water (3 cups) in a large bowl or stand mixer. Add more [warm water] gradually until a soft, pliable dough forms that doesn't crack when pressed. Knead for about minutes (2) (or 1 minute with a dough hook).

  3. 3

    Divide the dough in half. Cover one half with plastic wrap. Divide the remaining half into 9 equal pieces. Cover 8 pieces with plastic wrap or a damp cloth while working on one piece.

  4. 4

    Form a dough piece into a ball. Create a cup shape in your palm with 0.25-inch thick walls.

  5. 5

    Add tbsp (1) to black beans (1.5 tbsp) filling to the dough cup, leaving 0.5-inch clean at the top.

  6. 6

    Pinch the sides of the dough together, forming a small nub at the top.

  7. 7

    Pinch off the nub of dough to seal the pupusa, returning the excess dough to the bowl to be reused later.

  8. 8

    Gently but firmly press and flatten the pupusa using both hands until it's between 0.25 and 0.5-inch thick and 4-5 inches in diameter. Pinch closed any small tears.

  9. 9

    You can shape all pupusas before cooking, or shape and cook in batches.

  10. 10

    Heat a cast iron griddle or skillet over medium-high heat. Cook pupusas for minutes (3) to minutes (4) per side, until browned. Keep warm in the oven until all are cooked. Serve hot.

Nutrition Facts

Per portion

129
kcal
4
Protein (g)
26
Carbs (g)
1
Fat (g)

Macronutrients

Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Fiber 2 g
Sugars 1 g

Micronutrients

iron
1mg
89% DV
sodium
54mg
47% DV
calcium
15mg
30% DV
potassium
155mg
66% DV
vitamin a
10mcg
22% DV
vitamin c
1mg
22% DV
vitamin k
2mcg
33% DV

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