The simple Salvadoran Pupusas and Refried Beans recipe is a favorite dish of mine. Pupusas are thick corn tortillas stuffed with refried beans, cheese or other ingredients. The origin of the ingredients is central to this dish, masa (corn dough). Corn has always been a staple food in Central American diets. The refried beans inside the pupusas make a flavorful filling that’s also protein and fiber rich.
Cooking Salvadoran Pupusas with Refried Beans can also be an enjoyable practice. The act of mixing the dough, shaping it and filling it with beans forces you to slow down and notice each step. There is a rhythm to making this particular dish which requires attention to detail – kneading the masa till soft, pressing the dough to create a pocket for filling – and preparing the pupusas on a hot griddle till they receive a golden crust. This slow pace develops mindfulness so you can be present and connected to the food you are making. In a fast-paced world such mindful cooking practices may bring calm and relaxation.
Also, making Salvadoran Pupusas with Refried Beans develops patience. It is not a difficult dish to cook but takes a steady hand and a patient mind. The dough can be sensitive to overworking and forming the perfect pupusa requires practice and care. Slowly cooking the pupusas over moderate heat keeps the masa crisp without burning and the beans warm inside. With small but crucial steps, cooking becomes a matter of patience: you figure out how to accept the slow process of making something from scratch.
The Salvadoran Pupusas with Refried Beans recipe is not just about preparing a meal; It’s an invitation to connect with the source of the ingredients, be mindful in the kitchen and learn patience through cooking.
Ingredients For the Salvadoran Pupusas with Refried Beans Recipe
Masa Harina (corn flour)
Warm Water
Refried Beans
Grated Cheese
Chopped Onion
Chopped Cilantro
Salt
Cumin
Chili Powder
Vegetable Oil for Cooking
Cooking Instructions For the Salvadoran Pupusas with Refried Beans Recipe
- In a mixing bowl, combine masa Harina, salt, cumin, chili powder, and warm water. Mix well to form a soft dough.
- Cover the dough with a damp cloth and let it rest for 10-15 minutes.
- In another bowl, mix refried beans, grated cheese, chopped onion, and chopped cilantro to make the filling.
- Heat a non-stick pan or griddle over medium heat.
- Divide the dough into 8 equal portions and roll them into balls.
- Take one ball of dough and make a well in the center with your thumb.
- Fill the well with about 2 tbsp. of the filling mixture and pinch the dough closed to seal the filling inside.
- Flatten the ball with your hands to form a thick disk about 1/4 inch thick.
- Place the Pupusa on the heated pan and cook for 2-3 minutes on each side or until lightly browned.
- Repeat the process with the remaining dough and filling, adding more oil to the pan as needed.
10 Everyday Foods Eaten by Salvadoran Locals
Salvadoran cuisine is rich in flavour and tradition, with meals centred around simple, locally sourced ingredients. Many of the dishes Salvadoran locals eat daily are affordable, nutritious, and deeply tied to the country’s history. Here are ten everyday foods eaten by Salvadorans, giving you a glimpse into their culinary world.
1. Pupusas
Pupusas are perhaps the most iconic Salvadoran food. These thick, handmade corn tortillas are filled with ingredients like cheese, beans, or pork. They’re often served with a side of curtido, a fermented cabbage slaw, and tomato sauce. Pupusas are a staple meal and enjoyed by Salvadorans for breakfast, lunch, or dinner.
2. Casamiento
Casamiento is a traditional dish made of black beans and rice cooked together, often flavoured with onion and garlic. It’s a simple but hearty meal that pairs well with eggs, avocado, or tortillas. Locals eat casamiento throughout the day, especially as a filling side dish.
3. Yuca Frita
Yuca frita, or fried cassava, is another popular street food and side dish. The cassava is cut into thick slices and fried until crispy, then often served with curtido and chicharrón (fried pork). It’s a great snack that can be found in local markets and small food stalls.
4. Tamales
Salvadoran tamales are wrapped in banana leaves and filled with ingredients such as chicken, pork, or vegetables. The masa, or dough, is made from corn, giving it a slightly different texture compared to other Central American tamales. Tamales are commonly eaten on weekends or during special occasions but are also a beloved everyday meal.
5. Panes con Pollo
This Salvadoran sandwich features seasoned, shredded chicken in a fresh, crusty roll. It’s often dressed with a variety of vegetables, such as lettuce, tomatoes, cucumbers, and radishes, as well as a homemade tomato-based sauce. Panes con pollo is a popular meal for both lunch and dinner, offering a satisfying blend of flavours and textures.
6. Empanadas de Leche
Empanadas de leche are sweet, filled pastries made from mashed plantains and filled with a milk-based custard. Though they are a dessert, they are often eaten as a snack or even breakfast. These empanadas are a favourite among Salvadorans with a sweet tooth.
7. Atol de Elote
Atol de elote is a warm, comforting corn-based drink that’s often consumed as a snack or light meal. It’s made by blending fresh corn kernels with milk and sugar, then cooked until thickened. This mildly sweet beverage is enjoyed by locals for its nourishing qualities.
8. Sopa de Res
Sopa de res, or beef soup, is a common Salvadoran meal, especially on Sundays. The soup is hearty, made with beef, corn, carrots, potatoes, and other vegetables. It’s seasoned with herbs and served with a side of rice and tortillas. It’s both a comforting and nutritious option for lunch.
9. Torrejas
Torrejas are Salvadoran-style French toast. Bread slices are soaked in milk, sugar, and cinnamon, then fried until golden. These are typically served for breakfast or as a dessert, especially during festive times, but they’re also eaten casually at any time of day.
10. Plátanos Fritos
Fried plantains, or plátanos fritos, are a staple food across Latin America, and Salvadorans enjoy them as well. They can be served sweet with cream or cheese, or as a side dish to savoury meals like casamiento. Plantains are filling, affordable, and available year-round, making them an everyday favourite.
These ten everyday foods show how Salvadorans create simple yet delicious meals from locally sourced ingredients. Many of these dishes can be found in restaurants and street food stalls across El Salvador, offering visitors a true taste of the country’s culinary heritage.
FAQ For the Salvadoran Pupusas with Refried Beans Recipe
Q: What ingredients are essential for a Salvadoran Refried Beans recipe?
A: To create a traditional Salvadoran Refried Beans recipe, you’ll need a few basic ingredients. The primary ingredient is pinto beans, which can be used either dried or canned, depending on your preference and time constraints. You will also need garlic, onion, and a fat source such as vegetable oil, lard, or butter for frying. Seasoning is important too; salt, black pepper, and perhaps a pinch of cumin or paprika will enhance the flavor. Lastly, for added creaminess, some recipes incorporate cheese or sour cream. Having these ingredients ready will help ensure a delicious outcome.
Q: How do you prepare a Salvadoran Refried Beans recipe?
A: Preparing a Salvadoran Refried Beans recipe involves a straightforward process. If you’re using dried beans, start by soaking them overnight to reduce cooking time. Cook the beans in water until they are tender, then drain and set aside. In a skillet, heat your chosen fat over medium heat and sauté chopped onions and garlic until they are soft and fragrant. Add the cooked beans to the skillet, mashing them with a fork or potato masher while gradually incorporating some water to achieve your desired consistency. Cook until the beans are heated through, and season with salt and pepper to taste.
Q: Can you customize a Salvadoran Refried Beans recipe for different diets?
A: Absolutely, a Salvadoran Refried Beans recipe can be easily modified to suit various dietary preferences. For a vegan version, simply use vegetable oil instead of lard or butter, and ensure that no animal products are added. If you’re looking to lower your sodium intake, you can reduce or omit the salt and season the beans with herbs and spices instead. For those who enjoy a bit of heat, adding jalapeños or chili powder can enhance the flavor profile. This adaptability allows you to enjoy this classic dish while accommodating specific dietary needs.
Q: What dishes pair well with a Salvadoran Refried Beans recipe?
A: A Salvadoran Refried Beans recipe is incredibly versatile and can be paired with numerous dishes to create a satisfying meal. One classic combination is serving it alongside pupusas, which are traditional Salvadoran stuffed corn tortillas. The creamy texture of the refried beans complements the rich flavors of the pupusas. Additionally, you can serve them with rice for a hearty meal, or use them as a filling for burritos and tacos. Refried beans also make an excellent dip for tortilla chips, making them a great addition to any gathering or party spread.
Q: How can you store and reheat a Salvadoran Refried Beans recipe?
A: To store a Salvadoran Refried Beans recipe, allow the beans to cool completely before transferring them to an airtight container. They can be kept in the refrigerator for up to five days or frozen for up to three months. When reheating, it’s best to add a splash of water or broth to loosen the beans, as they may thicken in the fridge. Heat them on the stove over medium-low heat, stirring occasionally until warmed through. If you’re reheating from frozen, thaw the beans overnight in the refrigerator before warming them up for the best texture and flavor.
Salvadoran Pupusas with Refried Beans
Equipment
- mixing bowl
- Non-stick pan or griddle
- Spatula
Ingredients
- 2 cups masa harina corn flour
- 1 1/2 cups warm water
- 1/2 cup refried beans
- 1/4 cup grated cheese
- 1/4 cup chopped onion
- 1/4 cup chopped cilantro
- 1/4 tsp salt
- 1/4 tsp cumin
- 1/4 tsp chili powder
- vegetable oil for cooking
Instructions
- In a large mixing bowl, combine masa harina, warm water, and salt until it forms a soft dough.
- Divide the dough into 16 equal parts and roll them into balls.
- Flatten each ball with your palm and make an indentation in the center.
- Fill the indentation with a spoonful of refried beans, a sprinkle of queso fresco, onion, and cilantro.
- Pinch the edges of the dough together to seal the filling inside and reshape it into a ball.
- Flatten the ball into a disk about 1/4 inch thick.
- Heat a griddle or skillet over medium heat and brush it with vegetable oil.
- Cook the pupusas for 2-3 minutes on each side or until they turn golden brown and slightly crispy.
- Serve hot with a side of refried beans, curtido (a Salvadoran cabbage slaw), and salsa.
1 comment
The Salvadoran Pupusas and Refried Beans Recipe was an absolute treat. The pupusas had a perfectly crisp exterior and were stuffed with a delicious cheese filling.