Pupusas

Get ready to master one of Central America’s most beloved comfort foods! These warm, stuffed corn tortillas are crispy on the outside, with an irresistibly gooey cheese filling that’ll make you wonder how you lived without them.

These El Salvadoran-style stuffed tortillas aren’t just delicious – they’re also incredibly versatile. Whether you go classic with just cheese or add beans for extra protein, each pupusa is like a warm hug wrapped in cornmeal dough.

Ingredients

For the dough:

• 2 cups (228g) masa harina, white or yellow
• 1 teaspoon chicken bouillon granules, optional
• 1/2 teaspoon salt
• 1 1/2 to 2 cups boiling water
• 2 tablespoons (28g) butter or lard, softened
• Vegetable oil, for cooking

For the filling:

• 1 cup shredded mozzarella cheese or Oaxaca cheese
• 1 cup refried beans, optional

Steps

1. Make the dough: In a large mixing bowl, combine masa harina, chicken bouillon (if using), and salt. Gradually add hot water while mixing with a rubber spatula until you achieve a play dough-like consistency.
2. Incorporate butter: Mix softened butter into the warm dough until evenly distributed.
3. Divide and roll: Split dough into 12 golf ball-sized portions. Keep covered with a damp cloth.
4. Form pupusas: Flatten each ball into a 3-inch disk. Create an indentation, add filling, then fold edges to seal and flatten again.
5. Cook: Heat griddle over medium heat with oil. Cook pupusas 3 minutes per side until golden and crispy.

Smart Swaps

• Use vegetable shortening instead of butter/lard (1:1 ratio)
• Substitute vegan cheese for traditional cheese for dairy-free version

Make It Diabetes-Friendly

• Use high-fiber masa harina (reduces net carbs by 4g per serving)
• Limit to 2 pupusas per serving (30g carbs total)
• Add 1/2 cup black beans to filling for slower carb absorption
• Pair with fresh cabbage slaw to reduce glycemic impact

Pro Tips

• Keep a small bowl of water nearby to prevent dough from sticking
• Don’t overfill – use exactly 2 tablespoons total filling per pupusa
• Let dough rest 10 minutes after mixing for better texture