Salvadoran pupusas are traditional thick corn tortillas filled with a variety of ingredients such as cheese, refried beans, or pork. Served with curtido (a tangy cabbage slaw) and tomato sauce, they offer a rich taste of Salvadoran cuisine. The dish is cherished for its comforting flavors and cultural significance, representing a blend of indigenous and Spanish influences.
Pupusas have deep roots in Salvadoran history, originating with the indigenous Pipil people. The term "pupusa" is derived from the Pipil word "pupusawa," meaning "stuffed" or "puffy." Corn has been a staple in Central American diets for thousands of years, and the Pipil people were the first to use masa harina (corn flour) to create these stuffed tortillas.
Ingredients:
- 2 cups masa harina (corn flour)
- 1 ½ cups warm water
- 1 teaspoon salt
- Filling options: cheese, refried beans, cooked shredded pork, or a combination
- Vegetable oil, for cooking
- Curtido (cabbage slaw) and tomato sauce, for serving
Method:
1. Prepare the Dough:
In a bowl, mix masa harina and salt. Gradually add warm water, stirring until the dough is soft and pliable. Adjust with more water or masa harina as needed.
2. Shape the Dough:
Knead the dough until smooth and elastic. Divide into golf ball-sized portions and cover with a damp cloth.
3. Fill and Shape Pupusas:
Flatten each dough ball into a disc. Add a spoonful of your chosen filling. Fold the edges over the filling, seal, and flatten into a thick tortilla-like shape.
4. Cook:
Heat a griddle or skillet over medium-high heat, lightly oiling it. Cook each pupusa for 4-5 minutes per side until golden brown and crispy.
5. Serve:
Enjoy the pupusas hot with curtido and tomato sauce. Curtido should be made ahead by mixing shredded cabbage, grated carrots, chopped onions, minced jalapeños, vinegar, water, salt, and oregano. Let it marinate for at least 30 minutes.
Notes:
Pupusas are traditionally eaten by hand. Break off pieces, dip in curtido or tomato sauce, and savor the blend of flavors.
Nutrition Value:
1. 2 cups masa harina (corn flour)
- Calories: 440 kcal
- Carbohydrates: 92 g
- Protein: 8 g
- Fat: 1 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin B6, niacin, and folate
- Minerals: Rich in magnesium, phosphorus, and iron
- Nutritional Benefit: Masa harina is a good source of complex carbohydrates and essential minerals. It provides energy and supports overall health, with vitamins aiding in metabolism and cell function.
2. 1 ½ cups warm water
- Calories: 0 kcal
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Water is essential for hydration, helps in digestion, and aids in nutrient absorption.
3. 1 teaspoon salt
- Calories: 0 kcal
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 2,300 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Provides sodium, an essential electrolyte
- Nutritional Benefit: Salt is crucial for maintaining fluid balance, nerve function, and muscle contraction. It should be used in moderation to avoid excessive sodium intake.
4. Filling options:
- Cheese (1 ounce):
- Calories: 110 kcal
- Carbohydrates: 1 g
- Protein: 7 g
- Fat: 9 g
- Sodium: 180 mg
- Cholesterol: 30 mg
- Vitamins: Contains vitamins A, D, and B12
- Minerals: High in calcium and phosphorus
- Nutritional Benefit: Cheese adds protein and calcium, supporting bone health and muscle function.
- Refried beans (1/2 cup):
- Calories: 120 kcal
- Carbohydrates: 21 g
- Protein: 7 g
- Fat: 0.5 g
- Sodium: 340 mg
- Cholesterol: 0 mg
- Vitamins: Good source of B vitamins
- Minerals: High in iron and magnesium
- Nutritional Benefit: Refried beans provide fiber, protein, and essential minerals, aiding in digestion and overall health.
- Cooked shredded pork (1 ounce):
- Calories: 70 kcal
- Carbohydrates: 0 g
- Protein: 7 g
- Fat: 4 g
- Sodium: 30 mg
- Cholesterol: 25 mg
- Vitamins: Contains B vitamins
- Minerals: Source of zinc and iron
- Nutritional Benefit: Pork adds protein and essential nutrients for muscle repair and immune function.
5. Vegetable oil (for cooking, 1 tablespoon):
- Calories: 120 kcal
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 14 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin E
- Minerals: None
- Nutritional Benefit: Vegetable oil provides healthy fats, supporting cell function and energy.
6. Curtido (cabbage slaw) and tomato sauce
- Curtido (1/2 cup):
- Calories: 30 kcal
- Carbohydrates: 6 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 200 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin C
- Minerals: Contains potassium and calcium
- Nutritional Benefit: Curtido adds fiber, vitamins, and antioxidants, supporting digestive health and boosting the immune system.
- Tomato sauce (1/4 cup):
- Calories: 20 kcal
- Carbohydrates: 5 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 240 mg
- Cholesterol: 0 mg
- Vitamins: Good source of vitamin C and lycopene
- Minerals: Contains potassium
- Nutritional Benefit: Tomato sauce provides vitamins and antioxidants, promoting heart health and reducing inflammation.
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