Recipes · Salvadoran · Main Courses
Pupusa
One serving has 433 kcal and 13 g protein, and at least a fifth of a woman's daily need of thiamin (95%), riboflavin (58%), niacin (50%), phosphorus (46%), calcium (34%) and iron (33%). Ready in 18 minutes.
- Preparation: 10 min
- Cooking: 8 min
- Makes: 1 serving (169 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 70 g Masa harina
- 55 g Water
- 35 g Queso blanco
- 8 g Vegetable oil
- 0.5 g Salt
Method
- Mix the masa harina with the water and salt to a soft, pliable dough.
- Take a portion of dough, flatten it into a disk, place the cheese in the center, and fold the dough over to seal it inside; pat gently back into a round about 1.5 cm thick.
- Heat a dry griddle or heavy skillet over medium heat and brush lightly with the oil.
- Cook the pupusa for 3-4 minutes a side until lightly browned and cooked through and the cheese inside has melted.
- Serve hot, traditionally with curtido and salsa on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 433 kcal | 20% |
| Carbohydrates | 54.5 g | |
| Water | 78.8 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 13.1 g | 27% |
| Tryptophan | 0.04 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.72 g | |
| Lysine | 0.15 g | |
| Methionine | 0.12 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.27 g | |
| Histidine | 0.18 g | |
| Fat | 19.1 g | |
| Monounsaturated | 4.8 g | |
| Polyunsaturated | 6.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.5 g | |
| Saturated | 6.4 g | |
| Trans-Fats | 0.37 g | |
| Cholesterol | 24.5 mg | |
| Calcium | 340 mg | 34% |
| Copper | 0.16 mg | 18% |
| Iron | 6 mg | 33% |
| Magnesium | 75.8 mg | 24% |
| Manganese | 0.27 mg | 15% |
| Phosphorus | 325 mg | 46% |
| Potassium | 228 mg | 5% |
| Selenium | 12.2 µg | 22% |
| Sodium | 446 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 1.1 mg | 95% |
| Riboflavin (vitamin B2) | 0.64 mg | 58% |
| Niacin (vitamin B3) | 7 mg | 50% |
| Pantothenic acid (vitamin B5) | 0.27 mg | 5% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 113 µg | 28% |
| Cobalamin (vitamin B12) | 0.61 µg | 25% |
| Choline | 11.4 mg | 3% |
| Vitamin A | 55 µg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 9.4 IU | 2% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 15.3 µg | 17% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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