Vegan Pupusas

masa harina

🥗Healthier: whole wheat flour

💰Cheaper: cornmeal

Whole wheat flour adds fiber, while cornmeal is often less expensive.

black beans

🥗Healthier: lentils

💰Cheaper: pinto beans

Lentils are lower in calories and cook faster, while pinto beans are typically cheaper.

vegetable oil

🥗Healthier: coconut oil

💰Cheaper: canola oil

Coconut oil adds flavor and health benefits, while canola oil is usually less expensive.

Introduce the recipe for vegan pupusas with a guest.

Show the ingredients needed for the pupusas: masa, refried beans, oil, small cabbage, and ingredients for salsa (4 tomatoes, 1 onion, 1 green bell pepper, 1 stick of celery, and spices).

Add water to the masa and mix until the right consistency is achieved, noting that it should not be too hard or too soft.

Add a touch of salt to the masa mixture.

Take a fistful of masa and shape it into a disc while rotating it in your hand.

Spoon refried beans (about 2-3 spoonfuls) into the masa disc and pinch it closed, ensuring there are no openings.

Set the stove to medium heat (about 6) and coat the pupusas in a dash of oil before placing them on the skillet.

Cook the pupusas on the skillet until done, noting that they should be eaten fresh as they are cooked.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary