Authentic Salvadoran Pupusas with Curtido

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Authentic Salvadoran Pupusas with Curtido

Stuffed Corn Tortillas with Beans, Cheese, and Tangy Cabbage Slaw

These Pupusas are traditional Salvadoran stuffed corn tortillas made with a simple masa dough and filled with a delicious black bean and cheese mixture. Served with curtido, a quick pickled cabbage slaw, and slices of creamy avocado, this meal is bursting with flavor, texture, and nutrition. Customize with your favorite fillings and enjoy this satisfying Latin American dish at home!

Course: Lunch
Cuisine: Latin, Salvadoran
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 8 pupusas
Serving Size: 1 pupusa
Calories per Serving: 220 kcal

Ingredients

For the Dough:

  • 2 cups masa harina corn flour (such as Maseca), plus more for dusting
  • 1 teaspoon kosher salt
  • 2 cups warm water
  • 1 teaspoon vegetable oil (plus more for hands)
  • Olive oil spray, for cooking

For the Black Bean Filling:

  • 1 teaspoon olive oil
  • ½ cup minced poblano pepper
  • ⅓ cup minced onion
  • ¼ cup chopped cilantro
  • 2 cloves garlic, minced
  • ¾ cup canned black beans (with liquid)
  • ¾ teaspoon kosher salt
  • ¾ cup shredded part-skim mozzarella cheese (or plant-based alternative)

For the Curtido (Pickled Cabbage Slaw):

  • 3 cups shredded green cabbage
  • 1 cup shredded carrots
  • ¼ cup jarred pickled jalapeños, plus 2 tablespoons of their brine
  • 2 tablespoons white vinegar
  • 2 teaspoons olive oil
  • ¼ teaspoon dried oregano
  • ½ teaspoon kosher salt
  • 1 medium avocado, thinly sliced, for serving

Instructions

1. Make the Curtido:

  1. Rinse the shredded cabbage in a mesh strainer and slowly pour boiling water over it. Rinse with cold water, drain well, and pat dry.
  2. In a large bowl, combine cabbage, carrots, jalapeños, jalapeño brine, vinegar, olive oil, oregano, and salt. Toss thoroughly.
  3. Refrigerate while preparing the pupusas to allow the flavors to develop.

2. Prepare the Dough:

  1. In a large mixing bowl, whisk together masa harina and salt.
  2. Pour in warm water and vegetable oil. Mix with a spatula until a soft dough forms. Cover with a damp towel to rest while you prepare the filling.

3. Cook the Bean Filling:

  1. Heat olive oil in a skillet over medium heat. Sauté the poblano, onion, cilantro, and garlic until softened (about 2–3 minutes).
  2. Add the beans with liquid and salt. Stir frequently until the liquid evaporates and mixture thickens, about 2–3 minutes more.
  3. Remove from heat and let cool for 5 minutes. Mix in the shredded cheese.

4. Assemble the Pupusas:

  1. Knead the rested dough gently for 20 seconds. If the dough feels dry or cracks, knead in more water 1 tablespoon at a time.
  2. Divide the dough into 8 equal pieces. Keep covered with a damp towel.
  3. Prepare a small bowl with ¾ cup water and ½ teaspoon oil to keep your hands damp and prevent sticking.
  4. Roll each dough piece into a ball, then flatten into a ¼-inch thick disk in the palm of your hand.
  5. Spoon 3 tablespoons of filling into the center. Bring the edges up around the filling and pinch to seal.
  6. Gently flatten the filled ball into a disk about 5–5½ inches wide, without letting the filling escape.
  7. Repeat with the remaining dough and filling.

5. Cook the Pupusas:

  1. Heat a griddle or skillet over medium-low heat. Lightly spray with oil.
  2. Cook pupusas for 7–10 minutes, flipping halfway through, until golden brown and crisp on both sides.
  3. Keep cooked pupusas warm in a 200°F (90°C) oven while you cook the rest.

6. Serve:

Serve warm pupusas topped with curtido and avocado slices for a complete, authentic Salvadoran meal.

Storage & Make-Ahead Tips

  • Refrigerate leftovers in an airtight container for up to 4 days. Reheat in a skillet until warmed through and crispy.
  • To Freeze: Assemble uncooked pupusas and layer between parchment paper. Freeze in an airtight container for up to 6 months.
  • To Cook from Frozen: Place directly on a skillet over medium-low heat. Cook for about 7 minutes per side, until golden and heated through.

Nutrition Information (per pupusa):

Calories: 220 | Protein: 8g | Carbs: 32g | Fat: 8g | Fiber: 6.5g | Sodium: 489mg | Saturated Fat: 2g | Sugar: 2g

 

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