The vegan pupusas recipe is a simple dish with many delicious options. These are served as an appetizer, snack, or even a main dish for dinner. The vegan pupusas recipe is a versatile and vegan-friendly recipe for the Latin American dish of the same name.
Pupusas are very popular in Latin America and can be found in many restaurants. The vegan pupusas recipe is always ordered with guacamole, salsa, avocado, and sour cream.
However, the vegan pupusas recipe serves as an appetizer or even a main course. For this recipe, I will serve them as an appetizer using Mexican paper tortillas that can be purchased from many grocery stores.
Pupusas are traditionally made using corn meal for the tortillas and a deep fryer for the filling. This recipe uses gluten-free phyllo dough since I do not currently have access to any corn meal.
My daughters and I use an electric hand mixer to prepare the dough, so this is an accessible option for us in this family.
What Is The Vegan Pupusas Recipe?
The vegan pupusas recipe is simple. It consists of corn tortillas, which are vegan-friendly as they are made using corn flour and deep-fried.
The filling can be made using any combination of beans, potatoes, and cheese (vegan if needed). The vegan pupusas recipe can be served with salsa, avocado, and sour cream.
The vegan pupusas recipe is a great meal for dinner or party appetizers. It is a simple, quick, and easy recipe with a mix of ingredients.
How To Make The Vegan Pupusas Recipe?
The vegan pupusas recipe is easy to make and delicious. It consists of several ingredients that are easy to find in any grocery store. You will need:
Equipment
- Cutting board.
- Knife.
- Spatula or egg flip.
- Paper Mexican tortillas (make extra as you will need these for the vegan pupusas recipe).
- Small paper plates, napkins, and cutlery for serving.
- Small frying pan for the bean filling.
Ingredients
Pupusa Dough
- 1 1/4 cup (about 165 g) sweet corn flour.
- 3/4 tsp. baking powder.
- 1/2 tsp. Fine sea salt (we use mined salt for this recipe).
Bean Filling And Vegan Pupusas
- 1 1/2 cup(cooked) or canned pinto beans, drained and rinsed for about 30 minutes.
- 1/4 cup (about 45 g) cheddar cheese, grated for about 2 minutes, or vegan if needed.
- 1 tbsp. (15 g) chopped onion.
- 2 tbsp. (30 g) vegetable oil or olive oil.
- 1/2 tsp. finely chopped garlic.
- 1/4 tsp. ground cumin.
- 1/4 tsp. chili powder.
- 1/2 cup (60 g) shredded unsweetened coconut, lightly packed.
- 1 cup (125 g) jalapeno salsa (optional).
Directions
1. Prepare the dough. Whisk the flour, baking powder, and salt in a mixing bowl. Then slowly add water until you get a soft and pliable dough. Knead it for a few minutes, then let it rest while you prepare the filling.
2. Prepare the bean filling. In another bowl, combine all ingredients, except for coconut and jalapeno salsa (optional), until well-mixed.
3. Prepare the vegan pupusas. Take about a tablespoon of the dough and roll it into a ball. Then, using your index finger and thumb, form it into a disk shape by separating the edges to make a pocket.
4. Spoon about 1 teaspoon of the bean filling into each pupusa dough, then close it by pressing down with your thumb in the center of each one.
6. Heat the large frying pan over medium-high heat. If you use a nonstick pan, spray it with nonstick cooking spray or grease it with oil.
7. Fry the pupusas (two at a time), two at a time, until golden and cooked through, about 2 minutes on each side.
8. Serve warm with salsa, avocado, and sour cream if desired.
Nutrition Facts Of Vegan Pupusas Recipe
| Nutrition | Amount |
|---|---|
| Calories | 306kcal |
| Fat | 10 grams |
| Carbohydrates | 25 grams |
| Protein | 9 grams |
| Fiber | 4 grams |
| Calcium | 124 mg |
| Iron | 1.5 mg |
| Vitamin C | 5.3 mg (33% RDA) |
| Magnesium | 381 mg (95% RDA) |
| Potassium | 874 mg (59% RDA) |
6 Best Serving Ideas For Vegan Pupusas Recipe
1. Serve As A Snack
Serve these pupusas with guacamole and salsa for a healthy vegan snack. Kids will love these, and so will adults! These are also great for parties.
2. Serve As An Appetizer
Serve these pupusas with some guacamole, salsa, and sour cream for a delicious Latin American appetizer or dinner party recipe that is vegan-friendly.
3. Serve As A Quick Lunch
Serve these pupusas as a quick lunch or weeknight dish. Prepare the vegan pupusas recipe using canned beans and vegetables, including potatoes. Then, cut the pupusas in half and serve with salsa, guacamole, and sour cream!
4. Serve As A Brunch
Prepare these vegan pupusas for brunch or breakfast and serve them piping hot with sliced avocados, salsa, and sour cream. Kids will love these too!
5. Serve As A Dinner Dish
The vegan pupusas recipe can also be served as an entrée by splitting the pupusas, sauteing some veggies in a bit of oil, and then serving the pupusas with salsa and avocado, and sour cream. You can also serve them with guacamole and jalapeno salsa if you have it on hand.
6. Serve As A Snack Or An Appetizer For A Party
Serve these pupusas with guacamole and salsa for an easy-to-prepare vegan snack at your next party. These are also a great appetizer for the big game or a holiday gathering.
How Long Will It Take To Prepare?
Prepare Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Is It Safe For Pregnant Women?
The vegan pupusas recipe is safe for pregnant women to consume. The recipe is almost entirely vegan since it does not contain any dairy. The recipe ingredients are all gluten-free, arguably suitable for a lactating woman.
Is It Suitable For Toddlers?
This recipe is not suitable for toddlers as beans are not recommended during the first two years of life. Beans are a good source of fiber, calcium, iron, and zinc and can help with constipation. However, they require some digestion – that’s why they are considered “complex carbohydrates.
However, ground beans are not recommended as a baby’s first food because they are hard to digest. Additionally, they can trigger eczema and acne in babies due to the high acid content.
Is It Suitable For Weight Loss?
The vegan pupusas recipe is not a weight loss recipe. It is a healthy recipe suitable for vegans who are lactose-intolerant, gluten-intolerant, or on a whole-food diet. Pupusas are made with cornmeal and are relatively healthy, but they are not low-calorie.
How To Store It?
Store the vegan pupusas in an airtight container and paper towels or a cloth napkin to absorb excess moisture. Store in a cool place for about 2 days. Frozen pupusas should be placed in an airtight container and frozen for up to 2 months.
Is It Suitable For Diabetic Patients?
This recipe is not suitable for diabetic patients. Corn flour is high in carbohydrate content and natural sugars. It is also relatively high in fiber content, affecting blood sugar levels and insulin levels related to fiber intake after eating a meal.
One study linked a high-fiber diet to an increase in postprandial glucose excursion (a spike in blood sugar levels after a meal). Therefore, this recipe is not suitable for diabetic patients.
Is It Good For Heart Patients?
This recipe is not good for heart patients. Corn flour, or cornmeal, is high in carbohydrate content. This can lead to an increase in triglycerides, LDL cholesterol levels, and blood sugar levels.
Furthermore, high fiber intake has been linked to increased postprandial glucose excursion (a spike in blood sugar levels after a meal).
Is It Gluten-Free?
This recipe is gluten-free. However, corn flour is not considered a healthy food because it is high in calories and natural sugars and can interfere with digestion.
Conclusion
I hope you enjoyed the vegan pupusas recipe and found it suitable for you and your family. I would like to know what you think about the recipe, and if you have tried it already, please share it with me in the comment section below. Thank you for reading this article.
