⏱ 35 min totalSalvadoran Black Bean and Oaxaca Cheese Pupusas
Per 1 serving · 653 g · 17 ingredients
of a 2,000 cal day
- Protein22g11% of calories
- Carbs109g55% of calories
- Fat30g34% of calories
At a glance
One serving of Salvadoran Black Bean and Oaxaca Cheese Pupusas (653 g) has 777 calories, with 22 g of protein, 109 g of carbohydrates and 30 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (44% DV), dietary fiber (89% DV) and Vitamin C (63% DV). Keep an eye on sodium and saturated fat, which provide 29% and 35% of the daily value.
High in
20%+ of the daily value
- Protein44%
- Dietary fiber89%
- Vitamin C63%
- Vitamin E30%
- Vitamin K92%
- Thiamine33%
Good source of
10–19% of the daily value
- Niacin11%
- Pantothenic acid13%
- Choline12%
- Zinc14%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ½ cup, shredded Cabbage
¼ cup slices Radishes
½ small raw Red onion
¼ cup Cilantro
½ can Black beans- 🥄1 oz Oaxaca cheese
1 ½ tbsp Olive oil- 🥄¼ tsp Seasoning, Ancho Chile
- 🥄¼ tsp Ground Chipotle Chile
¼ tsp, ground Cumin seed
¼ tsp Garlic powder- 🥄½ dash Salt
½ dash Black pepper
½ lime yields Lime juice
1 tbsp Granulated sugar
½ cup Masa harina- 🥄½ cup Water
Directions
- 1
Prep the vegetables: core and finely shred the cabbage; cut the radishes into matchsticks. Dice half the red onion and thinly slice the rest. Pick cilantro leaves; mince the stems and reserve the leaves whole.
- 2
Drain and rinse the black beans, then mash to a rough paste. Grate or finely shred the Oaxaca cheese and set aside.
- 3
Warm about 1 tablespoon olive oil in a medium pot over medium heat. Add the diced onion, minced cilantro stems, ancho chile powder, chipotle powder, cumin, garlic powder, and a pinch of salt and pepper. Cook, stirring, until fragrant and the onion softens, 2–4 minutes.
- 4
Stir in the mashed beans and about 1/4 cup water. Simmer, stirring occasionally, until thick and spreadable, 4–6 minutes; season to taste and let cool.
- 5
Make the curtido-style slaw: in a large bowl, combine cabbage, radishes, sliced onion, sugar, and lime juice. Drizzle with about 1 tablespoon olive oil, season with salt and pepper, and toss well. Let stand while you make the pupusas.
- 6
Mix the masa: in another bowl, combine the masa harina with the remaining water, adding a splash more if needed until a soft, pliable dough forms that doesn’t crack at the edges. With damp hands, divide into equal balls (about 4 total for 2 servings) and pat into 5-inch rounds.
- 7
Place a round on your palm and spread a layer of the cooled beans in the center, leaving a small border. Top with some Oaxaca cheese.
- 8
Cover with a second dough round and press the edges to seal completely. Gently flatten to even thickness, patching any cracks to prevent leaks. Repeat to form the remaining pupusas.
- 9
Heat the remaining olive oil in a large nonstick skillet over medium-high. Cook the pupusas, pressing lightly for even contact, until golden and cooked through, 4–6 minutes per side. Transfer to a board to rest briefly.
- 10
Halve the pupusas. Serve with the radish-cabbage curtido, cilantro leaves for garnish, and any extra cooked beans on the side.
Vitamins & minerals
Amounts for 1 serving (653 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 20 μg | 2% |
| Vitamin C | 56 mg | 63% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 30% |
| Vitamin K | 110 μg | 92% |
| Thiamine | 0.4 mg | 33% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 187 μg | 47% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 65 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 425 mg | 43% |
| Iron | 6 mg | 77% |
| Potassium | 971 mg | 21% |
| Magnesium | 96 mg | 23% |
| Phosphorus | 275 mg | 39% |
| Zinc | 2 mg | 14% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 31% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 215 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 13 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 777 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 148minWalking (3.5 mph)
- 93minCycling (moderate)
- 65minRunning (6 mph)
- 109minSwimming laps
Common questions
How many calories are in Salvadoran Black Bean and Oaxaca Cheese Pupusas?
One serving of Salvadoran Black Bean and Oaxaca Cheese Pupusas (1 serving) has 777 calories, which works out to 119 calories per 100 g. That is about 39% of a 2,000-calorie day.
Are Salvadoran Black Bean and Oaxaca Cheese Pupusas high in protein?
It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Salvadoran Black Bean and Oaxaca Cheese Pupusas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 84 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Salvadoran Black Bean and Oaxaca Cheese Pupusas?
676 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Salvadoran Black Bean and Oaxaca Cheese Pupusas?
17 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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