Restaurant, Latino, pupusas con frijoles (pupusas, bean)
Whole food · Restaurant Foods
Photo: Wikipedia
Pupusas con frijoles are thick, handmade corn tortillas from El Salvador, stuffed with a savory, creamy filling of refried beans. The exterior is typically griddled to a golden, slightly crisp finish, while the inside remains soft, chewy, and rich with the earthy flavor of beans. Nutritionally, they offer a solid balance of plant-based protein and fiber, making them a more substantial and satisfying option than a plain tortilla.
💚 Why it's loved
People adore pupusas for their comforting, hearty texture and the perfect marriage of savory, slightly salty bean filling with the sweet, corny masa. They are a beloved cultural staple, often enjoyed with a tangy curtido (fermented cabbage slaw) and tomato salsa, making them a flavorful and communal meal.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause blood sugar spikes, especially when eaten in large portions. They are also often cooked in oil, increasing the fat content. To counteract this, pair pupusas with a side of protein-rich curtido or a lean protein, and practice portion control by having one or two pupusas alongside a large salad or vegetable dish.
Key benefits
- Good source of plant-based protein from corn and beans.
- High in dietary fiber, promoting digestive health and satiety.
- Provides complex carbohydrates for sustained energy.
- Naturally gluten-free when made traditionally with masa harina.
- Contains essential minerals like iron and magnesium from the corn and beans.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tradition of making pupusas dates back to the Pipil people of pre-Columbian El Salvador, and the dish is so culturally significant that El Salvador celebrates a national 'Day of the Pupusa' on the second Sunday of November.
Full nutrition (scales with serving)
| Water | 52.2 g |
| Energy | 229 kcal |
| Energy | 960 kj |
| Protein | 5.6 g |
| Total lipid (fat) | 9.0 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 31.5 g |
| Fiber, total dietary | 5.8 g |
| Total Sugars | 1.3 g |
| Sucrose | 0.76 g |
| Glucose | 0.00 g |
| Fructose | 0.22 g |
| Lactose | 0.00 g |
| Maltose | 0.32 g |
| Galactose | 0.00 g |
| Starch | 23.6 g |
| Calcium, Ca | 51.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 54.0 mg |
| Phosphorus, P | 144 mg |
| Potassium, K | 305 mg |
| Sodium, Na | 305 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.34 mg |
| Selenium, Se | 7.0 ug |
| Thiamin | 0.08 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.87 mg |
| Pantothenic acid | 0.30 mg |
| Vitamin B-6 | 0.17 mg |
| Choline, total | 39.6 mg |
| Betaine | 0.80 mg |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Tocopherol, beta | 0.04 mg |
| Tocopherol, gamma | 4.1 mg |
| Tocopherol, delta | 0.66 mg |
| Tocotrienol, alpha | 0.11 mg |
| Tocotrienol, beta | 0.02 mg |
| Tocotrienol, gamma | 0.27 mg |
| Tocotrienol, delta | 0.01 mg |
| Vitamin K (phylloquinone) | 7.4 ug |
| Vitamin K (Menaquinone-4) | 0.80 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.61 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 16:1 c | 0.10 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.8 g |
| MUFA 18:1 c | 2.8 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:2 n-6 c,c | 2.5 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.33 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.33 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.03 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.06 g |
| Fatty acids, total trans-monoenoic | 0.04 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.04 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.21 g |
| Isoleucine | 0.22 g |
| Leucine | 0.53 g |
| Lysine | 0.29 g |
| Methionine | 0.10 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.29 g |
| Tyrosine | 0.14 g |
| Valine | 0.26 g |
| Arginine | 0.29 g |
| Histidine | 0.16 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.54 g |
| Glutamic acid | 0.97 g |
| Glycine | 0.21 g |
| Proline | 0.30 g |
| Serine | 0.31 g |
FAQ
What is the difference between a pupusa and a gordita?
While both are thick, stuffed corn masa cakes, pupusas are traditionally stuffed before cooking and are a signature of Salvadoran cuisine. Gorditas, more common in Mexico, are often split open after cooking and then filled.
What is curtido?
Curtido is a lightly fermented cabbage relish with carrots, onions, and oregano. Its tangy, crunchy texture provides a perfect acidic contrast to the rich, soft pupusa.
Are pupusas gluten-free?
Traditional pupusas made from masa harina (corn flour) are naturally gluten-free. However, cross-contamination can occur in commercial settings, so those with severe allergies should verify preparation methods.