Salvadoran Black Bean and Oaxaca Cheese Pupusas⏱ 35 min total

Salvadoran Black Bean and Oaxaca Cheese Pupusas

Per 1 serving · 653 g · 17 ingredients

Calories
777
39%
of a 2,000 cal day
  • Protein
    22g
    11% of calories
  • Carbs
    109g
    55% of calories
  • Fat
    30g
    34% of calories
Portion

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.

Per 100 g
119cal
low energy density
Protein per 100 cal
2.8g
Net carbs
84g
carbs minus fiber
Fiber
25g
17 g sugar

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.

Directions

Prep 15 minCook 20 min
  1. 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. 2

    Drain and rinse the black beans, then mash to a rough paste. Grate or finely shred the Oaxaca cheese and set aside.

  3. 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. 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. 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. 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. 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. 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. 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. 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

NutrientAmount% Daily Value
Vitamin A20 μg
2%
Vitamin C56 mg
63%
Vitamin D0 μg
0%
Vitamin E5 mg
30%
Vitamin K110 μg
92%
Thiamine0.4 mg
33%
Riboflavin (B2)0.3 mg
25%
Niacin2 mg
11%
Vitamin B60.3 mg
20%
Folate (B9)187 μg
47%
Vitamin B120 μg
0%
Pantothenic acid1 mg
13%
Choline65 mg
12%

Minerals

NutrientAmount% Daily Value
Calcium425 mg
43%
Iron6 mg
77%
Potassium971 mg
21%
Magnesium96 mg
23%
Phosphorus275 mg
39%
Zinc2 mg
14%
Copper0.4 mg
44%
Manganese1 mg
31%
Selenium4 μg
7%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene36 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene215 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose2 g—
Galactose0 g—
Glucose4 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats15 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose13 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 777 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 148min
    Walking (3.5 mph)
  • 93min
    Cycling (moderate)
  • 65min
    Running (6 mph)
  • 109min
    Swimming 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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